Entrenamiento

Cómo hacer el remo vertical con mancuernas | Beneficios y técnica

El remo vertical con mancuernas es un ejercicio esencial para conseguir unos hombros y unos trapecios más grandes.

Unos deltoides bien desarrollados pueden dar esa sensación de amplitud en la parte superior del cuerpo y ayudar a conseguir la famosa espalda en forma de V que tanto nos gusta a los amantes del fitness.

Índice:

dumbbell upright row

 

¿Qué es el remo vertical con mancuernas?


El remo vertical con mancuernas, también conocido como remo al mentón o remo al cuello, es un ejercicio compuesto que implica los deltoides (hombros), los trapecios (parte superior de la espalda) y los bíceps.

Su ejecución es muy sencilla, tan solo hay que sujetar dos mancuernas (una en cada mano) y levantarlas en vertical hasta llegar a la altura del cuello, para volver a bajarlas de nuevo y completar una repetición.

Aunque aparentemente es un movimiento simple, es muy fácil equivocarse. Dominar la técnica es importante para asegurarse de maximizar el desarrollo de los trapecios.

 

Cómo hacer el remo vertical con mancuernas


  1. Hold a dumbbell in each hand, with your arms extended straight down and your palms facing you. Your hands should be less than shoulder width apart.
  2. Raise the dumbbells in a slow and controlled way, keeping them close to the body throughout the entire movement and only bending the elbows. The elbows should be higher than the forearms at all times.
  3. When the dumbbells reach the height of the collarbones (almost touching the chin), hold the position for a second.
  4. Slowly and controlled lower the dumbbells to the starting position, up to the height of the thighs and repeat the process as many times as indicated.

Dumbbell Upright Row Benefits and Muscles Involved


The main muscles involved in the dumbbell upright row are the trapezius, deltoids, and biceps. The trapezius and deltoids work together in the movement of raising the arms, and the biceps are engaged by bending and bending the elbows.

The dumbbell upright row is a good exercise for muscle development in the shoulders and traps, and is ideal to include in your upper body workouts.

 

Common mistakes and how to fix them


As with most free weight exercises, there will always be mistakes both in and out of the gym. It is important to maintain proper technique and avoid unnecessary injury. Here are some of the mistakes you should avoid:

balance the weights

This is a very common mistake when doing this exercise. Swinging to lift the weights up from your momentum will take the strain off your muscles, which means you’ll take all the intensity out of the exercise and not reap its benefits.

This, in addition to not favoring muscle development, can also cause injuries, just like most exercises that are not performed with the correct technique.

Swinging and taking advantage of momentum can be a clear sign that you are trying to move too much weight for you. Don’t be afraid to move less weight.

Don’t forget to keep your back straight and avoid leaning forward to make it easier for you to raise the dumbbells. That way you will only deceive yourself…

Heavy weight with short range of motion

This is not an exercise to lift a lot of weight, because it can cause injuries and reduce the travel considerably.

Unlike the military press, with which you will be able to lift more weight, technique is more important in the vertical row with dumbbells. It is not an exercise to train the ego, do not forget that. Choose a suitable weight that allows you to do the repetitions marked with the entire route.

 

Dumbbell Upright Row Alternatives and Variations


Dumbbell Lateral Raises

Lateral raises are a well-known exercise that targets the delts and helps build bigger shoulders. It is a very simple but extremely effective exercise. But just because it’s simple doesn’t mean it’s easy. You may find it difficult to do the exercise well even with a light weight, so choose the weight wisely.

  1. Stand with a dumbbell in each hand and your arms relaxed by your sides.
  2. Slowly and controlledly lift the weights out to the sides until your arms are parallel to the ground.
  3. Lower the dumbbells down, controlling the path at all times.
  4. The slower you go, the more difficult this exercise will be for you.

Seated Dumbbell Military Press

This powerful exercise is ideal for getting bigger and broader shoulders. The seated dumbbell military press allows for great development of the front of the shoulder, and since you’re seated, you can lift more weight. This is because you maintain a more upright posture and your stabilizing muscles are supported by the bench, so the exercise focuses entirely on your shoulders.

  1. Sitting on a bench holding two dumbbells at shoulder height, palms facing forward and elbows facing sideways.
  2. Push the dumbbells over your head until your arms are fully extended.
  3. Return to the starting position, controlling the dumbbells at all times.

Dumbbell Arnold Press

This magnificent exercise that receives the name, is a very effective exercise since it works the three heads of the shoulder. If you do this exercise you will get bigger, wider and more defined shoulders without having to lift very heavy weights. Why? Because the Arnold press keeps the muscles under tension for longer, thus stimulating muscle growth.

  1. Hold a dumbbell in each hand, with your arms bent so that your palms face your face.
  2. Instead of pushing the dumbbells up, first spread your arms out to the sides by opening your elbows and rotating your wrists until your palms face forward.
  3. From that position, push the dumbbells up. Keep your back against the back of the bench at all times so that the exercise only involves your arms and shoulders.

Dumbbell Front Raise

Dumbbell front raises are one of the best exercises for working the front of the shoulder (anterior head). It is an isolation exercise that helps to gain strength and volume in the front and sides of the shoulders.

  1. Empieza sujetando una mancuerna con cada mano a los lados del cuerpo, con las palmas de las manos mirando hacia el cuerpo (agarre neutro).
  2. Levanta una mancuerna hacia delante hasta que la mano quede alineada con el hombro.
  3. Mantén esa posición un segundo y vuelve a la posición inicial de forma lenta y controlada.
  4. Repite el proceso con el brazo contrario y eso es una repetición.
  5. Realiza las repeticiones indicadas.

Conclusión

Aunque los hombros son el grupo muscular más pequeño y para nada se acercan a la envergadura de la espalda, unos hombros bien desarrollados te ayudarán a mejorar considerablemente tu físico. El remo vertical con mancuernas es un buen ejercicio para el desarrollo muscular de los hombros y los trapecios, y una buena alternativa para los entrenamientos del tren superior.

Remember not to lift too much weight, because it can increase the risk of injury. Nobody would like to suffer a shoulder injury that prevents us from training not only the shoulders, but also the chest and back. Move weights that allow you to do between 12 and 15 repetitions, reaching the last 2-3 in a hurry.

Really, this is an exercise that anyone can do. Do not forget to vary the exercises from time to time and not do the same as always, in order to continue advancing and improving day by day.

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Nuestros artículos están redactados con fines educativos e informativos, jamás deberán tomarse como una consulta médica. Si fuera necesario, en su lugar visite a su médico o a un profesional antes de comenzar a utilizar suplementos o hacer cambios en su dieta.

Translated by Ruben Del Toro



Daniel Speakman

Daniel Speakman

Entrenador personal calificado de nivel 3

Dan Speakman es nuestro editor y Entrenador Personal calificado de nivel 3. Al haber vivido en Australia, cuenta con mucha experiencia en la planificación y preparación de planes de entrenamiento para principiantes y deportistas de mayor nivel, tanto en el Reino Unido como en Australia.

Dan también ha participado en campamentos para perder peso en todo el Reino Unido, incluso ha participado en seminarios de entrenamiento en gimnasios. También organiza campamentos de entrenamiento y clases de spinning todas las semanas.

Cuando no está trabajando o entrenando, a Dan le gusta salir a tomar el sol, comer fuera de casa y probar nuevos sabores.