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Upright Row + Squats

November 16th, 2009 No Comments

Upright Row + Squats

“Breaking Down The Workout” — Francesca Meccariello

This is another big bang exercise that works your legs, rear deltoids, biceps, triceps and core.

The Set Up:

  • Set a handle up at the lowest end of a cable column machine.
  • Set the weight so that you can comfortably perform 12-15 reps per side.
  • Grab onto the handle with your right hand.
  • Stand with your feet about hip distance apart, toes pointed straight ahead so feet are parallel to each other.

The Movement:

  1. Stand tall, take a deep breath and draw your navel in toward your spine.
  2. Keep your arm fully extended with palm facing down as you perform a squat.
  3. Exhale as you begin to stand while pulling the cable up so that your elbow bends to approximately 90 degrees and upper arm is parallel to the floor.

Perform 12-15 reps per side for 2-3 sets. You can superset this exercise with sets of push ups.


  • Avoid bending your wrist.
  • Don’t bend forward.
  • Keep your abs tight.
  • Press through your heels.

(MR note: I’m doing this tomorrow.  Great combo that will really help my posture and barely there bottom at the same time!)

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