How to Do the Upright Row
The upright row pulls a bar or cable handle up toward your chin with elbows leading, working your shoulders and traps. It is an intermediate exercise that some lifters find hard on the shoulders, so grip width and range matter.
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Muscles worked
Primary
- Traps
- Shoulders
Secondary
- Biceps
How to do the Upright Row
- 1
Stand tall holding a barbell or cable handle with an overhand grip, hands about shoulder-width apart.
- 2
Let the weight hang in front of your thighs with a slight bend in your elbows.
- 3
Brace your core and keep your torso still.
- 4
Pull the weight straight up, leading with your elbows.
- 5
Stop when your elbows are about shoulder height.
- 6
Pause briefly, then lower the weight slowly.
- 7
Keep the bar close to your body throughout.
Form cues to remember
- Elbows lead the movement
- Stop at shoulder height
- Keep the bar close
- Stand tall, no swinging
Upright Row video tutorial
Common mistakes
Pulling too high
Stop when your elbows reach shoulder height to protect your shoulders.
Gripping too narrow
Use a shoulder-width grip or slightly wider to ease shoulder stress.
Swinging your body
Use a lighter load and brace your abs.
Shrugging excessively
Focus on your elbows rising, not your shoulders hiking.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps, 60–90 seconds rest |
|---|---|
| Strength | 3 sets of 6–8 reps with a controlled tempo |
The upright row can aggravate shoulders in some lifters, especially with a narrow grip or very high pull. Stop if you feel pinching and use a wider grip or lower height.
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Upright Row FAQ
Is the upright row bad for your shoulders?
It bothers some people, especially with a narrow grip and a high pull. A wider grip and elbows stopping at shoulder height are common ways to reduce risk.
What muscles do upright rows work?
They work your side delts and traps, with your biceps and forearms assisting. The grip width changes where you feel it most.
Can I do upright rows with dumbbells?
Yes, but the barbell or cable lets you keep a steadier path. Dumbbells allow a more natural hand position.
