Primary
Shoulders
Secondary
Traps, Biceps
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The upright row pulls a barbell or dumbbells vertically along your torso, targeting both your side delts and upper traps in one movement. It builds the "shoulder width" look while also adding trap thickness. The exercise is effective but requires attention to form—grip width and pulling height matter for shoulder health.
When to use it
Use for shoulder and trap development.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Use a wider grip (outside shoulder width) and stop when your elbows reach shoulder height. Pulling higher or using a narrow grip compresses the shoulder joint. If you feel pinching, widen your grip or switch to cable upright rows which allow a more natural arm path.
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Also targets: traps, Biceps
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Stand holding a barbell with a shoulder-width or slightly narrower grip.
Let the bar hang at arm's length.
Pull the bar up along your body.
Lead with your elbows, raising them to the sides.
Lift until elbows are at shoulder height.
Lower with control for optimal results.
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.
For general fitness, start Upright Row with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Pulling too high for optimal results.
On an upper-body pulling movement like the Upright Row, this mistake can shift work away from your Side shoulders. Keep your torso stable and guide the load through the intended pulling path.
Grip too narrow causing impingement.
An inconsistent grip during the Upright Row can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Upright Row makes the movement harder to control and can shift work away from your Side shoulders. Use a load you can move smoothly through the intended range.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
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.
This is one example of how Upright Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Upright Row
The Upright Row primarily targets the Side shoulders, Traps, making it an effective exercise for shoulders development. Secondary muscles worked during the Upright Row include Front shoulders, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Upright Row is rated as intermediate difficulty, meaning it requires some training experience. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. Focus on proper technique and consider starting with easier variations.
For the Upright Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Upright Row typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Upright Row include: Lateral Raise, Cable Upright Row. These exercises target similar muscle groups as the Upright Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.