Single-Arm Upright Row with Gymstick
| English Name | Single Arm Upright Row | Gymstick |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | کششی, پویا |
| Primary Muscle (EN) | Lateral Deltoid |
| Muscle Groups | Shoulder Muscles Trapezius |
|---|---|
| Workout Type | Strength training |
| Required equipment | Resistance band |
💠 Exercise guide
✅ The single-arm upright row with a gymstick is an effective exercise for strengthening the shoulder and upper back muscles. Performed with a gymstick or resistance band, this movement helps improve muscular balance and increase strength in the shoulder area.
💠 How to perform the exercise
Preparation
✅ Secure the gymstick under both feet and hold it with one hand in front of your thigh.
✅ Stand with your feet hip-width apart, knees slightly bent, back straight, and core engaged.
✅ Place your other hand on your hip or keep it by your side to maintain balance.
Execution method
✅ Engage your shoulder muscles and slowly pull the gymstick upward in a vertical motion.
✅ Lead with your elbow, keeping it higher than your wrist.
✅ Lift until the handle reaches chest level or just below your chin, pausing briefly at the top.
✅ Slowly lower the gymstick back to the starting position.
✅ Keep your torso stable throughout the movement and avoid swinging your body.
Coaching tips and recommendations
✔ Use a resistance band with an appropriate level of resistance so you can perform the movement with full control.
✔ Focus on contracting the middle delts and avoid overusing the trapezius or shoulder blades.
✔ Maintain steady breathing: exhale as you lift the gymstick and inhale as you lower it.
✔ Avoid excessive bending or arching of the back; keep your spine straight and in a neutral position.
Benefits of the exercise
1️⃣ Strengthening the middle deltoids and improving shoulder muscle balance.
2️⃣ Correcting posture and reducing rounded shoulders.
3️⃣ Increasing shoulder joint stability and preventing related injuries.
4️⃣ Enhancing performance in overhead and pulling movements.
5️⃣ Can be performed at home or in the gym with minimal equipment.
6️⃣ Suitable for all fitness levels, from beginner to advanced.
7️⃣ Improving body awareness and muscular coordination.
8️⃣ Supporting better performance in sports such as swimming, volleyball, and tennis.
9️⃣ Improving shoulder range of motion and flexibility.
🔟 Suitable for rehabilitation programs and injury prevention.
💠 Muscles engaged in the movement
✅ The single-arm upright row with a gymstick specifically targets the middle deltoids, while several assisting and stabilizing muscles engage to maintain balance and control. This exercise helps improve shoulder function and enhances shoulder joint stability.
Main muscles
Synergistic muscles
Stabilizers
Deltoid Muscle
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Supraspinatus Muscle
Supraspinatus Muscle
🔹 The supraspinatus muscle is one of the four main rotator cuff muscles and plays a vital role in stabilizing the glenohumeral (shoulder) joint. It is especially important in initiating arm abduction before the middle deltoid activates. Additionally, it helps prevent shoulder dislocation and enhances joint stability.
🔹 The supraspinatus muscle is often undertrained in daily workouts, but its weakness is one of the most common causes of shoulder pain and injuries such as shoulder impingement syndrome. Therefore, athletes and bodybuilders should pay special attention to strengthening this muscle.
✅ Persian Name: Fogh-e Khari
✅ Latin Name: Supraspinatus
✅ Common Names: Upper Scapular Muscle | Superior Rotator Cuff Muscle
✅ Location:
🟡 Located at the upper part of the scapula, within the supraspinous fossa.
🟡 This muscle is part of the rotator cuff group, which stabilizes the shoulder joint.
🟡 Responsible for initiating arm abduction (moving the arm away from the body) and assisting in shoulder stabilization during arm movements.
✅ 🔹 Origin
✔ Supraspinous fossa of the scapula (Supraspinous Fossa of Scapula)
✅ 🔹 Insertion
✔ Superior facet of the greater tubercle of the humerus (Greater Tubercle of Humerus)
✅ 🔹 Function
📌 Primary functions of the supraspinatus muscle:
✔ Initiates arm abduction – moving the arm outward away from the body during the first 15 degrees
✔ Assists in stabilizing the shoulder joint throughout arm movements
✔ Prevents shoulder dislocation during heavy or sudden movements
📌 Movements that activate the supraspinatus:
✔ Raising the arm in lateral raises and resistance shoulder exercises
✔ Assisting shoulder joint stabilization in sports like tennis, volleyball, basketball, and swimming
✔ Throwing and pulling movements that require high control
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers, which enhance the muscle’s endurance during prolonged and controlled movements.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ An important muscle for controlling overhead movements and stabilizing the shoulder in sports like swimming, volleyball, and basketball
✔ Active in light resistance and stretching exercises to prevent shoulder injuries
✔ Weakness in this muscle increases the risk of shoulder joint injuries and reduces range of motion
✅ 🧗🏻♂️ Strength and Endurance
✔ A small but crucial muscle for shoulder stability and movement control
✔ Requires controlled training to strengthen without excessive strain
✅ 🧠 Innervation
✔ Suprascapular nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A key muscle for stabilizing the shoulder joint and preventing dislocation
✔ Active in throwing sports, tennis, basketball, gymnastics, and weightlifting
✔ Weakness can increase the likelihood of shoulder pain and injuries
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong synergy with the middle deltoid, other rotator cuff muscles (infraspinatus, teres minor, subscapularis), and pectoral muscles
✔ Weakness in this muscle increases stress on the deltoid and shoulder joint
✅ 💉 Vulnerability and Potential Issues
✔ One of the most commonly injured muscles prone to tears and inflammation.
✔ Weakness or inflammation of this muscle can lead to Shoulder Impingement Syndrome.
✅ 🏋🏻♂️ Strength Training Exercises for the Supraspinatus
1️⃣ Lateral Raise with Light Dumbbells – gradual strengthening without excessive strain
2️⃣ External Rotation with Resistance Band – improves muscle control and strength
3️⃣ Isometric Shoulder Exercises – helps stabilize the shoulder joint without injury
4️⃣ Controlled movements within the natural range of motion – prevents excessive stress on the muscle
5️⃣ Physiotherapy exercises to improve rotator cuff function
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm across the body to improve flexibility and reduce muscle tension
✔ Using a foam roller to enhance blood flow and decrease inflammation
✅ Fun Fact
✔ The supraspinatus muscle initiates arm abduction, but after the first 15 degrees, the middle deltoid takes over this function.
✅ Practical Tip
✔ Strengthening the supraspinatus with light weights and resistance bands is the best way to prevent injury and improve shoulder function.
🔴 Name and Location: A deep muscle located on the top of the scapula, and part of the rotator cuff.
🟠 Anatomy: Originates from the supraspinous fossa of the scapula and inserts into the greater tubercle of the humerus.
🟡 Function:
✔ Initiates arm abduction (moving the arm away from the body)
✔ Stabilizes the shoulder during arm movements
🟢 Physiology: Predominantly composed of slow-twitch fibers for precise and stable movement control.
🔵 Innervation: Suprascapular nerve, which controls this muscle.
🟣 Importance: Plays a vital role in controlling overhead movements and preventing shoulder injuries.
🟤 Exercises: Light lateral raises, external rotations with resistance bands, physiotherapy exercises.
⚫ Fun Fact: It initiates the abduction movement, but after 15 degrees, the middle deltoid takes over.
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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