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.
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
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
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
helpFrequently asked questions
Is the upright row dangerous for the shoulders?expand_more
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?expand_more
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?expand_more
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.
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