I have started doing a strength training workout that includes a standing row.Joe Freils book on execution of the exercise is vague as to how to pull up to the chest.The trainer at my local Gym(body builder)has me doing it where I raise my elbows causing my shoulders to work.I also see that it could be done almost like an overhand bicep curl. What is proper technique for a cyclist? Is the free weight version a good way to go? I prefer free weights over machines.Any suggestions would be apreciated.
The thing I don't like about this exercise is the non-linear load due to the arcing full-range motion of your joints. At least it's the reverse of a forward curl where the weight resistance is less and less as you raise it due to the arc of your arm. So you end up just moving it sideways at the top with no lifting and minimal resistance.
Use a barbell. It will improve your form without all the concentration. There is no difference between a bodybuilder using this exercise and a cyclist, the difference will simply be weight load vs. reps, and nutrition which will cause the results youre looking for.
The upright row exercise works your trapezius and your medial and posterior deltoids. It does work some of your biceps but not really. If you hold your hands far apart then you work your shoulders more and if your hands are closer together, your upper back.