Flywheel Upright Row
Strength
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The Flywheel Upright Row is a dynamic strength exercise that uses a flywheel's variable resistance to pull a handle upward toward the chin, targeting the shoulders through an upright rowing motion. It primarily works the deltoids, trapezius, and upper back muscles, enhancing shoulder strength, stability, and pulling power. Ideal for athletes or lifters seeking progressive overload without free weights, it requires only a flywheel training device and suits intermediate to advanced trainees focused on upper-body development.
How to Perform Flywheel Upright Row
- 1Stand facing the flywheel unit with feet shoulder-width apart, knees slightly bent, and core engaged for stability.
- 2Grasp the flywheel handle with a narrow overhand grip (hands closer than shoulder-width), arms fully extended, and lean slightly back to preload tension.
- 3Inhale deeply to prepare, keeping shoulders relaxed and away from ears.
- 4Exhale as you pull the handle upward toward your chin in a straight vertical line, leading with your elbows flaring out to the sides until upper arms are parallel to the floor.
- 5Pause briefly at the top, squeezing your shoulders and traps while maintaining control against the flywheel's eccentric pull.
- 6Inhale as you slowly lower the handle back to the starting position with control, resisting the flywheel's momentum.
- 7Key form tips: Keep elbows higher than wrists throughout; avoid shrugging shoulders or using momentum—focus on shoulder isolation. Common mistakes: Excessive weight causing back arching or wrist bending—reduce resistance if form breaks.
