Exercise Profile

Target Muscle Group:
Primary: Deltoids (especially Lateral Delts), Trapezius
Secondary: Biceps, Rhomboids, Forearms

Exercise Type:
Strength Training / Hypertrophy
Compound (Multi-Joint Exercise)

Equipment Required:
Barbell, EZ Bar, Dumbbells, or Cable Machine

Mechanics:
Compound (Multi-Joint Exercise)

Force Type:
Pull (Vertical Pulling)

Experience Level:
Beginner to Advanced

Best For:
Shoulder width, upper trap development, arm aesthetics, upper body strength, shoulder shaping

Common Risks:
Shoulder impingement from improper form, internal rotation issues, over-gripping with narrow hand spacing

Overview

The Upright Row is a classic shoulder and trap exercise that builds width, thickness, and strength in the upper body. Performed by pulling a barbell or dumbbells vertically up the front of the body, this movement targets the lateral deltoids and trapezius muscles with a powerful contraction at the top. The upright row is a staple in bodybuilding and physique training, and when done with proper form, it can significantly enhance your shoulder aesthetics and upper back development.

Exercise Instructions

Step-by-Step Form (Barbell Upright Row):

Setup:

Stand upright holding a barbell (or EZ bar) in front of your thighs with an overhand grip.
Hands should be shoulder-width apart or slightly wider to reduce shoulder strain.

Starting Position:

Brace your core, keep your back straight, and allow your arms to hang fully extended.
Maintain a soft bend in the knees and keep your chest lifted.

Contraction Phase:

Exhale and lift the bar straight up along your body by bending your elbows and pulling them high and wide.
Lead with your elbows, keeping the bar close to your torso.
Pull until the bar reaches about chest height or just below your chin.

Peak Contraction:

Pause briefly at the top of the movement and squeeze your shoulders and traps.
Avoid shrugging excessively or pulling behind the line of your body.

Returning Phase:

Inhale and slowly lower the bar back to the starting position with control.
Maintain constant tension in your deltoids and trapezius throughout.

Repetitions:

Perform 3–4 sets of 10–15 reps using a moderate weight.
Focus on controlled movement over heavy lifting for shoulder safety.

Professional Tips

Maximize Results:

• Keep your elbows higher than your wrists throughout the lift for maximum shoulder activation.
• Use a shoulder-width or wider grip to reduce the risk of shoulder impingement.
• Perform with dumbbells or cables to allow natural wrist and shoulder motion.

Avoid Common Mistakes:

• Don’t use a narrow grip—this increases the risk of joint stress.
• Avoid jerking the weight or using momentum.
• Do not over-pull the bar above chin level—it doesn’t increase benefit and may cause injury.

Progression:

• Use an EZ bar upright row to ease wrist stress.
• Switch to cable upright rows for constant tension and a smoother range of motion.
• Superset with lateral raises for maximum shoulder hypertrophy.

Benefits of the Upright Row

• Shoulder Width & Definition: Emphasizes the lateral delts for broader, rounder shoulders.
• Trapezius Development: Builds a strong, thick upper back.
• Improved Upper Body Strength: Enhances performance in overhead pressing and pulling movements.
• Efficient Compound Movement: Hits shoulders, traps, and arms in one efficient lift.
• Versatile & Equipment-Friendly: Can be performed with barbells, dumbbells, or cables based on preference and mobility.

Variations & Alternatives

• EZ Bar Upright Row: A more ergonomic grip to reduce wrist and shoulder strain.
• Dumbbell Upright Row: Allows for a more natural movement pattern and unilateral control.
• Cable Upright Row: Offers consistent resistance throughout the range of motion.
• Kettlebell Upright Row: Unique grip and loading angle for variety.
• Face Pulls: A safer alternative for targeting the rear delts and upper traps.

Incorporate the Upright Row

Add upright rows to your shoulder workout, upper body day, or push-pull split to build shoulder size, improve trap thickness, and enhance upper body symmetry. Best placed after compound lifts like overhead presses, or paired with isolation exercises like lateral raises and rear delt flyes. For maximum muscle growth, combine upright rows with proper shoulder mobility and posture-focused training.

“The upright row is a time-tested lift for building cannonball shoulders and a powerful upper back—just be sure to prioritize form over ego to keep your joints healthy.”
— Certified Strength & Conditioning Specialist (CSCS)