Day 20 · Tuesday 20 October Today
Upright row with a weight
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Broom handle upright row
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Broom handle upright row
- Stand tall with your feet hip distance apart
- With your hands shoulder width apart hold the broom handle with an overhand grip
- Pull your hands up towards your chest with your elbows leading, keeping your shoulders down and relaxed
- Lower back down slowly with control
Intermediate Upright row with weight
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Upright row with weight
- Stand tall with your feet hip distance apart, holding a weight or a household item such as a can or water bottle in front of your body
- Pull your hands up towards your chest with your elbows leading, keeping your shoulders down and relaxed
- Lower back down slowly with control
- Keep the movement steady and controlled throughout
Advanced Upright row with a weight optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the weight you are using
- Pause briefly at the top before lowering with control