Upright Row exercise
The upright row is a strength training exercise that targets the shoulders and upper traps. It involves pulling a barbell or dumbbells vertically along the body to shoulder height, helping build upper body strength and size.
Updated By PumpPal
How to perform Upright Row
- Stand with your feet shoulder-width apart, holding a barbell or dumbbells with an overhand grip in front of your thighs.
- Keep your back straight, chest up, and core engaged.
- Lift the weight straight up along your body, leading with your elbows.
- Raise the weight until your elbows are at shoulder height and your upper arms are parallel to the ground.
- Pause at the top and squeeze your shoulders.
- Slowly lower the weight back to the starting position with control.
What is Upright Row?
The upright row is a vertical pulling exercise in which a barbell, dumbbells, cable, or similar resistance travels upward near the torso. It primarily trains the side shoulders and upper traps, and the most appropriate grip and height depend on the implement and the lifter's comfortable shoulder range.
What muscles does Upright Row work?
The lateral and front deltoids and upper trapezius produce much of the lift. The biceps, brachialis, forearms, grip, rotator cuff, serratus anterior, upper back, and trunk help guide and stabilize the resistance.
Upright Row form cues and common mistakes
- Begin with a light load and a grip that lets the wrists, elbows, and shoulders move comfortably rather than forcing a narrow fixed position.
- Stand tall with the ribs controlled and pull the resistance upward close to the body without leaning back or using a hip drive.
- Lead with the elbows while keeping the wrists stacked comfortably; avoid letting the hands collapse downward under a load you cannot control.
- Stop at the highest pain-free point you can reach without shrugging hard or rolling the shoulders forward; the elbows do not need to rise above shoulder height.
- Use dumbbells, a cable, a wider grip, a shorter range, or alternatives such as lateral raises and face pulls if the movement causes pinching or sharp shoulder pain.
How to add Upright Row to a workout
Use upright rows as an accessory after primary presses or pulls. Start with 2 to 4 sets of 8 to 15 controlled repetitions, leaving 2 to 3 reps in reserve. Increase load only when the same comfortable range and wrist position remain repeatable.
Frequently asked questions
What muscles do upright rows work?
Upright rows mainly train the side and front shoulders and upper traps. The biceps, forearms, grip, rotator cuff, upper back, and trunk assist and stabilize the movement.
Are upright rows safe for shoulders?
Some people perform them comfortably, while others feel pinching or irritation. Use a light load, comfortable grip, and pain-free range; stop or choose another exercise if symptoms persist.
How high should I pull an upright row?
Pull only as high as you can without pain, excessive shrugging, wrist collapse, or the shoulders rolling forward. For many lifters, stopping below or around shoulder height is sufficient.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.