Upright Row For Tennis | Exercise 6.24

Original book reference 6.24. Review the video, setup and coaching cues before selecting resistance.

Exercise Video

Upright row with the elbows raised and bar near the lower sternum
Upright row: elbows raised with the bar near the lower sternum. Use a range that retains wrist and trunk control.

How To Perform The Exercise

Stand with the bar in a pronated grip. Guide the bar upward close to the body as the elbows flex and upper arms rise, then lower slowly. The original endpoint is near the lower sternum, with elbows approximately shoulder-height. Use a smaller range if reaching that position requires trunk swing, excessive shrugging or loss of wrist control, and record the adjustment.

Technique Cue

Keep the wrists neutral and the pelvis and spine steady.

Book Technique And Progression

Book difficulty: 1 (the book’s exercise rating). Check the prerequisites and use loading suited to your technique and training history.

Coordinate shoulder-blade and arm movement while keeping the bar close to the body. Do not hold a rigid initial squeeze throughout the pull. Retain wrist and trunk control through the selected range and the slow return.

Related exercises: Bend-Over Row and Standing Military Press. See the tennis conditioning book for the full exercise description, and browse complete tennis workouts when ready to combine movements.

Explore Related Tennis Exercises

Resistance Training library · The tennis book · Dynamic stretches

Book reference: Advanced Concepts of Strength & Conditioning for Tennis, original exercise reference 6.24 Upright Row.