The upright row pulls a bar or cable from the thighs up to the chest with the elbows leading, training the side delts and upper traps. It builds a strong upper back and shoulder line, but it must be performed with care because the high-pull position can pinch the shoulder.
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3
Sets
12
Reps
Barbell
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Shoulders
➕
Secondary
Traps
📋 How To Perform Upright Row
1
Hold a barbell or dumbbells in front of your thighs, grip about shoulder-width.
2
Pull the weight straight up along your body toward chin height.
3
Lead with your elbows, keeping them higher than your wrists throughout.
4
Lower slowly back down under control.
5
Stop if you feel shoulder pinching — use a wider grip or lower height if needed.
💡 Benefits of Upright Row
Builds the side deltoids and the traps in one movement, and is a time-efficient way to train both areas. When done within a safe range, it also strengthens the muscles that raise the shoulders and arms.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 12 reps with a moderate weight, stopping the pull when the elbows reach about shoulder height. A wider grip is usually more comfortable than a narrow one.
⚠️ Common Mistakes to Avoid
Pulling the bar so high that the shoulders are impinged
Gripping too narrow so the wrists strain
Using body momentum to heave the weight up
✅ Pro Tips
Use a grip around shoulder-width or slightly wider
Stop when the elbows reach about shoulder height, not higher
🛡️ Safety Notes
The high-pull position can pinch the shoulder joint. If you feel pinching, lower the stopping point or choose lateral raises instead.
🔁 Progressions & Regressions
Make it harderdumbbell or cable version with a slow tempo.
It can be if you pull too high with a narrow grip. A wider grip and stopping at chest height lowers the risk, but lateral raises are a safer alternative.
What can replace the upright row?
Lateral raises and cable lateral raises train the side delts with less impingement risk, and shrugs train the traps.
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