Upright row
Log this in the trackerA vertical pull to the chest that trains the side deltoids and traps together.
What it is
With a barbell, dumbbells or a cable, you pull the load up the front of the body with the elbows leading. It builds side delts and upper traps, and it needs a sensible grip width to stay comfortable.
Muscles worked
Primary: Side deltoids, Traps. Secondary: Biceps, Forearms.
How to perform it
- Hold the bar at about shoulder width, arms straight, standing tall.
- Pull the elbows up and out to the sides, keeping the bar close to the body.
- Stop when the upper arms reach shoulder height, no higher.
- Lower under control to straight arms.
Common form faults
- A narrow grip pulled to the chin, which pinches the shoulder. Use a shoulder-width or wider grip and stop at shoulder height.
- Swinging the body to start each rep. Stand still and lighten the load. The elbows should lead, not the hips.
Programming
10 to 15 reps with a moderate load. If the shoulder complains at any width, use lateral raises and face pulls instead; nothing here is compulsory.
Plan your training
Variations & substitutions
Frequently asked questions
- Is the upright row bad for your shoulders?
- A narrow grip pulled high can pinch the shoulder for some people. A wider grip stopping at shoulder height is far kinder, and if it still hurts there are better options.
- Barbell, dumbbells or cable?
- Dumbbells and cables let the wrists and elbows find their own path, which most shoulders prefer over a fixed bar.