Shoulders · Side delts · Barbell
Upright Row
The upright row is pulling a barbell or dumbbells straight up along the body to chest height, elbows leading. It trains the side delts and the upper traps together and lets you use more weight than lateral raises.
How to
Barbell- 1 Bar or dumbbells in front of the thighs.
- 2 Pull up along the body to chest height, elbows high.
- 3 Lower slowly to the start.
Tips
- A grip wider than the shoulders is easier on the joints than a narrow one.
- Stop when the upper arms reach shoulder height.
- Lead with the elbows and keep the bar close to the body.
Common mistakes
- A narrow grip that pulls the bar up to the chin.
- Swinging the weight with the lower back.
- Continuing if it pinches the front of the shoulder; switch to lateral raises.
Muscles worked
Main
- Side delts
- Upper traps
Also working
- Front delts
- Biceps
Breathing and bracing
Breathe out as you pull, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1.5 min rest
- Where it fits
- In place of, or before, lateral raises
Setup
- 1 Stand with the bar or dumbbells in front of the thighs.
- 2 Take a grip wider than shoulder-width; a narrow grip is harder on the shoulders.
- 3 Stand tall with a light brace.
Technique in detail
- Pull the weight straight up close to the body, elbows leading.
- Stop when the upper arms reach about shoulder height.
- Keep the elbows above the hands.
- Lower slowly to straight arms.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is the upright row bad for the shoulders?
A narrow grip pulled high can pinch the front of the shoulder. A wide grip stopping at shoulder height suits most people; if it hurts, do lateral raises.
Barbell, dumbbells or cable?
Dumbbells and a rope on a cable let the hands move freely, which is easier on the wrists and shoulders than a straight bar.
Is it a shoulder or a trap exercise?
Both. A wider grip shifts it toward the side delts, a narrower one toward the traps.
Log it in Volu(me)
Add Upright Row to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.