The ZeroWheel Upright Row is an upper-body exercise that primarily targets the shoulders (deltoids) and upper traps, while also engaging the biceps and forearms. This exercise helps to build strength and stability in the upper body.

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Exercise Notes

Rest

Start by standing facing the wall with your feet shoulder-width apart. Press ZeroWheel against the wall at hip-level with your arms extended, focusing on your upper back, shoulders, and core. Do not lock your elbows or knees and avoid arching your back by keeping your core engaged.

Rollout

Press and roll ZeroWheel in a straight path upward, toward your chin by bending your elbows outward. Keeping your core engaged, drive the upward movement with your upper back and shoulders. Do not disengage your core or squeeze your shoulder blades excessively.

Goal

Pull up until ZeroWheel is at chest-level. Engage your upper back and keep your shoulders down, away from your ears. Do not remove tension between ZeroWheel and the wall—lean slightly forward if ZeroWheel begins to skid or come off the wall.

Rollback

Press and roll ZeroWheel in a straight path downward toward your hips by extending your elbows. Stabilize the downward movement with your upper body and core. Do not disengage your stabilizing muscles.

Summary

The ZeroWheel Upright Row is ideal for developing shoulder and upper back strength, which is crucial for athletes in sports like swimming, tennis, and football, where explosive upper-body power and stability are needed. It’s also beneficial for improving posture and reducing the risk of shoulder imbalances.