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Upright Row

Difficulty: ⭐⭐ Intermediatepull

Home Setup

Use a loaded backpack, heavy shopping bags, or filled water jugs held together with a towel threaded through the handles

Backpack with booksWater jugsTowelShopping bags with canned goods

💡 Pro tip: Keep the weight close to your body throughout the movement to maximize shoulder engagement and minimize strain

Gym Setup

Barbell with appropriate weight plates, or dumbbells for unilateral variation

Safety: Avoid lifting elbows higher than shoulder height to prevent shoulder impingement; maintain a grip width that allows elbows to stay above wrists

💪 Muscles Worked

Lateral DeltoidsUpper TrapeziusAnterior DeltoidsRhomboidsBiceps Brachii

⭐ Why This Exercise?

The upright row is an effective compound movement for building shoulder width and upper back thickness, particularly targeting the often-underdeveloped lateral deltoids and upper traps. This exercise creates the coveted V-taper physique by broadening the shoulders while also improving shoulder stability and posture through strengthening the scapular stabilizers.

Make It Easier

Regressions for building up strength

1. Resistance Band Upright Row

resistance band

Provides variable resistance with less joint stress and allows for easier form mastery

2. Single-Arm Dumbbell Upright Row

single dumbbell

Reduces total load while allowing focus on one side at a time with better control

3. Cable Upright Row with Rope

cable machine + rope attachment

Offers constant tension with smoother resistance curve and more natural hand positioning

Make It Harder

Progressions for advanced athletes

1. Wide-Grip Upright Row

barbell + weight plates

Increases lateral deltoid emphasis and range of motion for greater muscle activation

2. Upright Row to Press

barbell + weight plates

Combines upright row with overhead press for increased time under tension and shoulder development

3. Snatch-Grip High Pull

barbell + weight plates

Explosive variation with wider grip that develops power and targets the entire shoulder girdle

↕️ Similar Movements

Lateral Raise
Isolates the lateral deltoids without upper trap involvement for targeted shoulder width
Face Pull
Targets posterior deltoids and upper back with horizontal pulling pattern for balanced shoulder development
Barbell Shrug
Isolates the upper trapezius with pure vertical elevation movement
High Cable Row
Similar pulling angle but with more upper back emphasis and less shoulder involvement
Dumbbell Power Clean
Explosive pulling movement that incorporates similar upward pulling mechanics with full-body integration

Form Checklist

✓Pull elbows up and out, leading with the elbows not the hands
✓Keep the bar close to your body throughout the entire movement
✓Stop when elbows reach shoulder height to avoid impingement
✓Maintain a slight forward lean from the hips with chest up
✓Control the descent for 2-3 seconds to maximize muscle tension

Common Mistakes

  • •Pulling the bar too high above shoulder level causing shoulder impingement
  • •Using too wide a grip which limits range of motion and increases injury risk
  • •Swinging or using momentum instead of controlled muscle contraction
  • •Shrugging shoulders up toward ears instead of pulling elbows up and back
  • •Allowing wrists to bend backward instead of keeping them neutral or slightly flexed

📈 When to Progress

Progress when you can complete 3 sets of 12-15 reps with perfect form, elbows reaching shoulder height without pain or compensation patterns, and can control the eccentric phase for 2-3 seconds on every rep