Upright Row

How to Perform the Upright Row

1. Stand upright holding a barbell with an overhand grip, hands slightly narrower than shoulder-width apart.
2. Let the bar hang at arm's length in front of your thighs with your arms fully extended.
3. Brace your core and keep your chest up with a slight forward lean of the torso.
4. Pull the barbell straight up along the front of your body by leading with your elbows, which should point out to the sides and upward.
5. Raise the bar to approximately chin or upper chest height, or until your upper arms are parallel to the floor.
6. Pause briefly at the top and squeeze your shoulders and traps.
7. Lower the barbell back to the starting position under control, maintaining tension throughout the descent.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Effectively targets the lateral deltoids and upper traps for broader shoulders
• ✓Builds shoulder and upper back strength useful for overhead pressing and pulling movements
• ✓Can be performed with various implements including barbells, dumbbells, cables, and kettlebells

Pro Tips

• ●A wider grip reduces shoulder impingement risk and shifts emphasis more to the lateral deltoids.
• ●If barbell upright rows cause shoulder discomfort, try using dumbbells or a cable which allow more natural wrist rotation.
• ●Focus on leading with the elbows and thinking about pulling them toward the ceiling rather than pulling the bar up.

Variations

Recommended Sets & Reps