Primary
Shoulders
Secondary
Traps, Biceps
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Preview a first week that includes Upright Row
MySetPlan shows you when to use Upright Row, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
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.
Browse all shoulders exercises
Also targets: traps, Biceps
See where Upright Row fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
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.
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.
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.
Intermediate lifters without shoulder issues.
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.
MySetPlan places Upright Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Upright Row — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Upright Row
Demo coming soon
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.