Upright Row: Muscles Worked and How to Do It
TL;DR
The upright row works your shoulders, mainly the side delts, as you pull the bar up along your body toward chin height. Your traps assist as your shoulders rise, making this an accessory move for shoulder width and upper-trap development.
- Primary muscle:
- Shoulders
- Secondary muscles:
- Traps
Muscles worked
Your shoulders, mainly the side delts, are the primary mover in the upright row, lifting the bar up along your torso as your elbows rise out to the sides.
Your traps assist throughout the pull and take over more as the bar approaches chin height, where your shoulders naturally shrug upward.
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How to do it
- Grasp 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.
- Now 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.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Form tips
- Grip the bar just inside shoulder width, resting it on your thighs to start.
- Lead the pull with your elbows, keeping the bar close to your body.
- Raise the bar to roughly chest or chin height rather than forcing it higher.
- Keep your wrists neutral rather than letting them bend upward.
- Use a weight you can control. Lighter and strict beats heavy and jerky on this exercise.
Exercise details
| Equipment | Barbell |
|---|---|
| Level | Beginner |
| Mechanic | Compound |
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
What does the upright row work?
The upright row targets your shoulders, particularly the side delts, with your traps assisting as the bar rises. It's an accessory exercise many lifters use alongside pressing and shrugging movements.
Is the upright row bad for your shoulders?
Some lifters find a very high pull position uncomfortable. Stopping the bar around chest to chin height, rather than pulling it all the way to your neck, keeps tension on your shoulders and traps while avoiding an awkward end range.
More shoulders exercises
Exercise instructions and photos come from the free-exercise-db library, public domain, the same library used inside the PR Streak app.
