關於 shoulder upright row ，我們在網路上蒐集到這些相關的討論、資訊與評價

6 upper body home exercises by only using a pair of dumbbell.
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This was given a suggestion by a follower of mine requested to create a workout video.
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Particularly for upper body only using dumbbell so I decided to make it and share with everyone here.
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List of exercises:
1. DB Floor Press: 4 x 10 - 12 reps
2. DB Bend-over Row: 4 x 10 - 12 reps
3. DB Shoulder Press: 4 x 10 - 12 reps
4. DB Upright Row: 4 x 10 - 12 reps
5. DB Alt Biceps Curl: 3 x 12 - 15 reps
6. DB Floor Tricep Extension: 3 x 12 - 15 reps
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SAVE this workout for later and SHARE with a friend who could use this!
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Let me know what you think of this routine and what else you’d want to see. 💪🏻
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Follow me at:
Instagram - james.phua
TikTok: jamesphua

【完美體態打造計畫】線上課程小知識 ＃搶先看
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/ 新手菜單安排 /
＊滿足『機械張力』，『代謝刺激』，『肌肉損傷』三大要素。
＊新手階段，一個部位可以安排三到五個動作，每個動作至少安排三到五組
＊試著在每個動作的最後一組達到『力竭』
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以下菜單只是舉例，實際上需要以每個人的感受度以及關節活動度調整。建議可以找一個訓練夥伴，或是教練替你進行更詳細的安排
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/ 肩部菜單 /
- 肩推(Shoulder Press)：3組 x 6-10次
- 啞鈴平舉(Dumbbell Lateral Raise)：3組 x 8-12次
- 直立式划船(Upright Row)：3組 x 8-12次
- 阿諾肩推(Arnold Press)：3組 x 6-10次
- 槓鈴聳肩(Barbell Shrug)：3組 x 6-10次
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以肩膀的訓練為例，你可以先利用「肩推」來做為你的主要項目，肩推屬於多關節運動，可以有效的累積訓練量，並且滿足『機械張力』。

接下來可以使用『平舉(Lateral Raise)』來獨立刺激你的前、中、後三角，重量不需要太重，穩定且確實的操作，滿足『代謝刺激』。接著加入『阿諾肩推』這種大範圍的動作來達到『肌肉損傷』。
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不管哪個部位的訓練菜單，你都可以使用這個法則下去檢視，更詳細的菜單安排大家都要依自己的狀況進行調整喔！關於訓練上的眉眉角角，都會在線上課程中跟大家分享！
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飲食＋健身，完美體態不是夢
課程 66 折搶先預購 https://ps.yottau.net/LHNSA

NEW WORKOUT! 🏋️‍♀️ Click this link and complete the full 30 minutes workout with me: https://youtu.be/63sZb14KDlQ 😉
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Let's go back to the basics with these simple yet very effective upper body moves to build strength and lean up! This workout targets all the major muscles - your back, chest, shoulders and arms! 💪
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Circuit 1
1) Single Arm Dumbbell Row x2
2) Deadlift to Shoulder Press

Circuit 2
1) Hip Bridge Chest Press
2) Hip Bridge Fly
3) Pushups

Circuit 3
1) Upright Row to Front Raise
2) Lateral Raise
3) Punches

Circuit 4
1) Bicep Curl to Tricep Kickback
2) Reverse Fly
3) Forearm Plank to Dolphin
**45 sec Workout - 15 sec Rest Interval
**Complete each circuit x2
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0:15 upright row
1:54 back press
2:31 front raise
3:34 side raise
4:38 cable raise
6:11 cable pull
6:48 side front raise

Provide music
Reach for the sky ： HIROKI
Twitter ： https://twitter.com/Zerosen_g

#中高年の肉体改造

INSTAGRAM ♡ Hot_cookie_hot
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Happy Mother's Day !!! ARMS WORKOUT FOR TODAY ! (With Resistant Band)

Exercises: (4 Set || 15 Reps || 45s Rest)
1) Lateral Raise + Front Raise
2) Biceps Curl + Shoulder Press
3) Bent over Row + Triceps Kick Back
4) Upright Row

Something you need to take note.
A）Keep your core tight, DO NOT SWING BODY
B）SLOW DOWN THE PACE
C）FOCUS ON YOU ARMS
Resistant Band From @fortius.sg
Apply my Code : Loriepre6 ( I am not trying to promote anything but support local business )

母親節快樂！
今天來練練手臂囉～
運動: (4 組 || 15 下|| 45秒 休息)
1) 側平舉 + 前平舉
2) 二頭彎舉 + 肩推
3) 俯身划船 + 三頭肌伸展
4) 直立划船

要注意以下這些：
A) 全程保持核心收緊，不要搖晃身體
B) 放慢速度
C.) 專注在手的發力

彈力帶是從 @fortius.sg 買的
可以用我的折扣碼 : Loriepre6
不是在推銷產品啦，只是想支持朋友做的牌子 ！
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F1 Recreation : www.f1-recreation.com.sg (Apply Cupon Code: loriegb)
Yummybros : https://www.yummybros.com/?yba=lorichen (Code: Yummylorie)
Fortius : https://fortius.store/ ( Code : LORIEPRE6)

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THE WORKOUT:

1. Dumbbell Press
2. Arnold Press
3. Seated Dumbbell Lateral Raise
4. Hammer Grip Shoulder Press
5. Seated Bent-Over Rear Delt Fly
6. Dumbbell Bent Arm Side Raise
7. Standing Dumbbell Lateral Raise
8. Dumbbell Front Raise
9. Around The World
10.Dumbbell Upright Row

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SONGS :

Flume - Say It (ft. Tove Lo) (Illenium Remix)
T-Mas Enthic - Can You Feel It [NCS Release)
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CONTACT ME:
+ Youtube : WANDA TRAN
+ Instagram : https://www.instagram.com/wandatran.fitness
+ Email : [email protected]
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