Upright Row
Sculpt strong shoulders and traps by lifting a barbell to your chin! Proper form is key for this effective upper body exercise.
The Upright Row is a compound exercise that mainly works the shoulders, with help from the biceps and traps. You'll need: barbell or weight plates.
Required Equipment
Upright Row Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Biceps (biceps brachii); Upper Traps (trapezius, upper fibers)
Upright Row Variations and Alternatives
How to do the Upright Row
Stand with your feet shoulder-width apart, knees slightly bent.
Grasp a barbell with an overhand grip approximately shoulder-width apart.
Let the barbell hang at arm's length in front of you.
Keep your back straight and shoulders pulled back slightly.
Exhale and lift the barbell straight up towards your chin, leading with your elbows.
Keep the bar close to your body as you raise it, and make sure your elbows always stay higher than your forearms.
Lift the bar to about the level of your collarbone, or to the point where your elbows are at shoulder height. Avoid going too high to prevent excessive stress on your shoulder joints.
Pause briefly at the top of the lift.
Inhale and slowly lower the barbell back to the starting position, ensuring that you maintain control throughout.
Prepare to lift the bar for the next repetition.
Start with a lighter weight to perfect the form before attempting heavier lifts.
Avoid pulling the bar with your biceps; focus on your shoulders doing the work.
Do not lean back as you pull the weight up; this can put undue stress on your lower back.
Keep the movement smooth and controlled throughout to avoid momentum taking over.
Stop the exercise if you feel any pain, especially in the shoulders or wrists.
Always consult with a fitness professional before starting a new exercise program, especially if you have any pre-existing health conditions or concerns.
---
Upright Row FAQs
What muscles does the Upright Row work?
The Upright Row mainly works the shoulders, with help from the biceps and traps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Upright Row?
Barbell or weight plates.
Is the Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Upright Row variations and alternatives?
Similar exercises include the Band Upright Row, Barbell Reverse-Grip Overhead Press, Barbell Front Raise and Barbell Rear-Delt Raise.
Training calculators
Work out the numbers behind your training before your next session.