Upright Row
Primary
Shoulders
Secondary
Traps, Biceps
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Upright Row is a compound pulling movement that primarily targets your shoulders. Use for shoulder and trap development.
Everything You Need to Know About the Upright Row
The Upright Row is a intermediate difficulty exercise that targets your Side shoulders and Traps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder and trap development. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters without shoulder issues. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Upright Row — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Upright Row?
- 1
Stand holding a barbell with a shoulder-width or slightly narrower grip.
- 2
Let the bar hang at arm's length.
- 3
Pull the bar up along your body.
- 4
Lead with your elbows, raising them to the sides.
- 5
Lift until elbows are at shoulder height.
- 6
Lower with control for optimal results.
What are the best tips for the Upright Row?
Wider grip = more side delt, narrower = more traps.
Lead with elbows, not hands.
Don't raise above shoulder height.
Some people should avoid this exercise if it causes pain.
Common Upright Row mistakes
Pulling too high for optimal results.
On pulling movements like the Upright Row, this mistake typically means your arms are doing work that should come from your Side shoulders. Initiate every rep by engaging your Side shoulders first, then let your arms follow.
Grip too narrow causing impingement.
A poor grip during the Upright Row limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Upright Row takes work away from your Side shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Upright Row — who it's best for
Intermediate lifters without shoulder issues.
How to Program the Upright Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Upright Row?
Other Variations
- Dumbbell Upright Row
- Cable Upright Row
- Wide Grip Upright Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Upright Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Stop if you feel shoulder pain.
- Use wider grip if narrow causes issues.