Upright Row
Shoulders
Weight & Reps
Barbell
The upright row works the lateral deltoids and traps by pulling the weight up along the front of your body. Use a wider grip to reduce shoulder impingement risk and emphasize the delts.
How to Do Upright Row
- Grip the bar or dumbbells wider than shoulder width to emphasize delts and reduce impingement
- Pull the weight up along your body, leading with your elbows
- Stop when your elbows reach shoulder height — don't pull higher
- Lower with control, keeping the weight close to your body throughout
Form Cues
- Grip the bar or dumbbells wider than shoulder width to emphasize delts and reduce impingement
- Pull the weight up along your body, leading with your elbows
- Stop when your elbows reach shoulder height — don't pull higher
- Lower with control, keeping the weight close to your body throughout
Common Mistakes to Avoid
- Using too narrow a grip, which increases shoulder impingement risk significantly
- Pulling the weight too high (above shoulder height), which compresses the shoulder joint
- Shrugging the shoulders up instead of leading the pull with the elbows
Muscles Worked
Primary
Lateral Deltoid
Trapezius (Upper)
Secondary
Anterior Deltoid
Biceps Brachii
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the upright row work?
Upright rows primarily target the lateral deltoid and upper trapezius, with secondary work from the anterior deltoid, biceps, and forearm flexors.
How much should a beginner upright row?
Beginners should start with 30-50 lbs (14-23 kg) using a barbell or 10-15 lb (4.5-7 kg) dumbbells. Start light to find a pain-free range of motion.
Upright rows vs lateral raises — which is better?
Lateral raises isolate the side delts more effectively, while upright rows also heavily involve the traps and allow heavier loading. If you have any shoulder discomfort, lateral raises are the safer choice.
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