Upright Row
Primary
Shoulders
Secondary
Traps, Biceps
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Upright Row
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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
Intermediate lifters without shoulder issues.
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.
Upright Row — targeted muscles
Browse all shoulders exercises
Also targets: , Biceps
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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.
When to Use the Upright Row
Program upright rows as your trap/delt bridge movement after heavy pressing. They pair well with lateral raises for complete side delt development. Choose upright rows over shrugs when you want both trap and shoulder work in one exercise. Skip them if you have shoulder impingement issues.
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
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. Intermediate lifters without shoulder issues. 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.
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Safety Notes
- Stop if you feel shoulder pain.
- Use wider grip if narrow causes issues.