Upright Row
The upright row develops deltoids and trapezius with a vertical pulling movement.
Updated
Upright Row
The upright row develops deltoids and trapezius with a vertical pulling movement.
Muscles Involved
- Middle deltoids : primary target
- Trapezius : heavily recruited
- Biceps : assist elbow flexion
Step-by-Step Instructions
Step 1 — Grip
Close grip (barbell) or neutral (dumbbells), arms straight in front of thighs.
Step 2 — Pull
Pull vertically, driving elbows toward the ceiling.
Step 3 — Range
Rise to chin level maximum, elbows higher than hands.
Sets and Reps
3 sets of 10-12 reps.
Common Mistakes
- Grip too narrow : increases subacromial impingement risk
- Going too high : stay below chin level
- Body momentum : strict movement
Safety Tips
Controversial exercise due to impingement risk. Prefer dumbbells with a wide grip. If shoulder pain, replace with lateral raises.
Variations
- Wide grip dumbbells : safer for the shoulder
- On cable : constant tension
Who Is This Exercise For?
Intermediates with healthy shoulders. Avoid if history of subacromial impingement.