Upright Row
Muscles worked
Instructions
- 1Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- 2Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- 3Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Upright Row
The barbell upright row is a vertical pulling movement in which you raise the bar up the body to chest level, elbows leading upward. It works the side delt and the traps, making it a shoulder/upper-back hybrid. Mind the technique: a too-narrow grip combined with pulling too high puts the shoulder into internal rotation under load, a risky position. Keep a grip that is not too narrow (shoulder-width), raise the bar to chest height at most, elbows not going above the shoulders. At the first sign of pain, prefer lateral raises, safer for a similar goal.
check_circleBenefits
- check_circleWorks the lateral delt and traps together
- check_circleCompound movement that allows meaningful loading
- check_circleBuilds width and thickness in the upper shoulders
- check_circleBuilds a base of pulling strength that transfers to the athletic clean
- check_circleRequires minimal equipment, doable with just a barbell in any gym
lightbulbExecution tips
- lightbulbGrip the bar at shoulder width, not too narrow
- lightbulbLead with the elbows, kept higher than the hands
- lightbulbStop the pull at chest level, no higher
- lightbulbKeep the bar close to the body throughout
- lightbulbChoose a moderate load that lets you keep the elbows high without cheating
warningCommon mistakes
- warningGrip too narrow, forcing internal shoulder rotation
- warningPulling the bar too high to the chin and impinging the shoulder
- warningUsing leg and back momentum to cheat the weight up
- warningLetting the bar drift away from the body
- warningSkipping a shoulder warm-up before a heavy set of upright rows
tuneVariations and alternatives
- tuneLow cable upright row — constant tension through the whole movement, easier to control
- tuneDumbbell upright row — allows a more natural, independent path for each arm
- tuneWide-grip upright row — reduces internal shoulder rotation, targets the side deltoid more
- tuneBarbell power clean — an athletic, explosive version derived from the same vertical pull pattern
person_checkWho it's for and level
The upright row suits intermediate lifters with good shoulder mobility and no history of shoulder impingement. It's useful for building the side deltoid and traps together in a single compound movement, handy when training time is limited. Beginners or anyone with a sensitive shoulder should first try a cable version with a wide grip and short range, or go straight to lateral raises, a similar exercise for the deltoid without the risk of forced internal rotation.
shieldSafety and precautions
The upright row's main risk comes from a too-narrow grip combined with pulling too high, which puts the shoulder into internal rotation under load, a position linked to shoulder impingement. Always keep a grip at least shoulder-width and stop the pull at chest level. At the first sign of shoulder pain or pinching, stop the exercise immediately and swap in lateral raises, which target a similar muscle without that specific joint risk.
calendar_monthWhere to place it in your program
Place the upright row mid-session in a shoulder workout, after a joint-specific warm-up, or as an add-on to a back session for extra trap work. Three to four sets of ten to fifteen reps, once or twice a week, is enough to progress without excess joint stress. If discomfort shows up, don't hesitate to swap it for lateral raises or a cable pull with a wider grip.
helpFrequently asked questions
Is the upright row dangerous for the shoulders?
It can impinge the shoulder if the grip is too narrow or the bar is pulled too high. A wider grip and stopping at the chest make it safe.
Bar, dumbbells or cable for the upright row?
An EZ bar or dumbbells reduce strain on the wrists and shoulders compared to a straight bar, and are often more comfortable.
What grip width for the upright row?
A wide grip, at least shoulder-width, not narrow: it reduces internal rotation of the shoulder and targets the side delt better. A narrow grip emphasises the traps but stresses the joint more.
Can the upright row replace lateral raises for shoulders?
Partially: it also targets the side deltoid, but with heavier trap involvement, making it a complementary exercise rather than a direct replacement for lateral raises.
What load should I start with for the upright row?
Start light, with an empty bar or a modest load, to learn how to lead the movement with the elbows before gradually increasing the weight.
Is the cable upright row safer than the barbell version?
The cable offers constant tension and often allows finer path adjustment, which can feel a bit more comfortable for some shoulders, but the same safety principles (wide grip, limited range) still apply.
How many sets and reps are recommended for the upright row?
Three to four sets of ten to fifteen reps work well for balanced shoulder and trap development, with a moderate load that prioritizes technique over maximal weight.
Does the upright row make the neck bigger?
No, it targets the traps and side deltoid, not the neck muscles; a feeling of tension near the neck usually comes from poor posture rather than the targeted muscle work.
Should I use a pronated or neutral grip for the upright row?
The classic pronated grip remains the most common, but a neutral grip with dumbbells further reduces the risk of forced internal shoulder rotation.
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