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Upright Row vs Barbell CurlEdit

The 6th exercise in the program can be Barbell Curl or Upright Row. These are both excellent exercises and choosing one or the other is a matter of preference.

If you are not sure, the default should probably be Upright Row since it works more muscles in a single movement and thereofre fits well into a program that attempts to cover the whole body in a single session with compound lifts.

Advantages of upright rowEdit

Upright Row primarily works the lateral deltoids, but also works many other muscles including anterior deltoid, anterior supraspinatus, brachialis, brachioradialis, biceps brachii, middle and lower trapezius, and others. When you do upright rows you are getting more bang for your buck.

Additionally, if you want to get those big biceps happening with some direct isolating work, you can do so by adding an accessory lift some time after completing your first cycle of the program. Concentration curls or preacher curls would be good options.

The program as a whole works the arms quite hard, without any isolated arm exercises. That is the nature of compound exercises.

Advantages of barbell curlEdit

Barbell curl works the biceps brachii more directly than upright row. It has only minimal effects elsewhere, but the biceps are highly visible muscles that many people are keen to emphasise.

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