Primary
Shoulders
Secondary
Traps, Biceps
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Upright Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Upright Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Upright Row is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.