The how to do upright rows is considered one of the best muscle builders for the back and shoulders. However, it is also potentially dangerous for the shoulders as it requires perfect form for the best results. Thus, learning how to do an upright row properly is crucial for avoiding injury. When executed the right way, incorporating upright rows into your comprehensive upper body or shoulder training day is hugely beneficial.
How to Do an Upright Row
Stand with your feet shoulder-width apart. Grasp the barbell and allow it to hang in front of you at the length of your arms. Your palms should be facing your body and your hands in line with the thighs.
- Breathe in and brace the abdominals. Keep your back straight, chest up, and eyes focused forward.
- Lift the barbell up (toward the chin) as you exhale. Lead with the elbows and keep the bar close to the body.
- Pause at the top of the lift.
- Lower the barbell as you inhale, returning it to the starting position.
Benefits of the Upright Row
The upright row works the anterior and medial heads of the deltoids (shoulder muscles). This exercise also helps build the trapezius and rhomboids (middle and upper back muscles), and even the biceps muscles (front of the upper arm).
All of these muscles help facilitate lifting and pulling activities. These include lifting a grocery bag off the floor to put it on the counter, pulling up your pants while getting dressed, and other similar movements.
This exercise is often used by bodybuilders who are targeting specific muscles. However, research suggests that the upright row can be part of an effective strength training routine for others, such as a workout designed for professional firefighters.2
Other variations of an upright row
This exercise can be adjusted to make it more accessible to beginners and to increase the effort required to challenge yourself. Use CrossFit equipment such as dumbbells and kettlebells to add resistance to help you build strength and muscle mass.
Dumbbell Upright Rows
If you don't have a barbell, you can do an upright row with a set of dumbbells. When doing this variation, keep your hands in the same general position as you would when doing a barbell upright row. Your palms should be in line with your thighs.
Kettlebell Upright Row
You can also use a kettlebell when doing an upright row. The advantage of using this type of weight is that you can control it with both hands (like with a barbell) versus having to control each weight individually (like you would with dumbbells).
We’ve tried, tested, and reviewed the best kettlebells. If you’re in the market for kettlebells, explore which option might be best for you.
Cable Upright Row
Another upright row variation uses a cable machine. The cable system allows for a smooth movement, and you can easily adjust the weight to match your strength level. This exercise begins by holding the bar at thigh level and pulling it up toward your chest.
Plank Upright Row
You can make the upright row more challenging by adding a plank at the end of the movement. After performing the upright row and returning the weight to the starting position, lower your body into a plank, hold for a few seconds, and then stand back up.
Common Mistakes
Avoid these mistakes to get the most out of this exercise and avoid strain or injury.
Incorrect Range of Motion
Lack of full range of motion when performing the upright row will hinder your results, as with any exercise. To ensure full range of motion, it is essential that you know what your personal capabilities are. Don't use a range of motion that causes you pain or discomfort. If you experience pain, reduce the range or do a completely different exercise.
Aim to lift the bar towards your collarbones until you are able to do it safely and without pain. Pulling higher will likely mean using less weight than you should, only pulling it to chest height. However, a greater range of motion with less weight is superior to more weight with a reduced range.3
Not controlling the descent
Not controlling the weight as it descends is a common mistake that can cause you to miss out on results. The eccentric lower part of the exercise is very stimulating. This will help you build muscle and strength, but only if you control it rather than letting gravity control you. 4
Dramatically dropping the weight puts you at higher risk of injury by straining your shoulder joints and ligaments. It’s best to control the movement through the pulling and lowering phases.
The bar travels too far away from your body
Avoid pushing the bar away from your body and instead, keep it close to you by lifting your elbows up rather than out. Keeping the bar close will help to properly activate all the muscles in your shoulders, including your side delts, which won’t be as active if you push the bar away from you.
Grip Position
If this exercise puts stress on the wrists, you can try a wide grip. Sometimes a shoulder-width separation is recommended for wrist and shoulder safety. 5 Using a wide grip increases activation of the deltoid and trapezius muscles.
However, shoulder joints vary from person to person, so it’s important to find a grip that works for you and stick with it. No particular grip is best for everyone, and some people feel better using a narrow grip.
Pay attention to your joints, avoid any grips that cause pain, and notice which grip provides the best stimulation so you can get the most benefit from the exercise. You should be able to feel a pump and weakness as your side delts and traps are working, getting tired, and the muscles are working effectively.
Using Momentum
Keep your torso still and your abs braced throughout the lift—no bending, arching, or twisting. There should be no movement in your legs. Keep your back straight, your chest up, and your eyes focused forward.
Don't use your hips or legs to create momentum that will propel the weight up. If you can't lift the weight with proper form, reduce the weight you're lifting.
Extra Weight
Don't lift heavy with this exercise unless you're experienced and confident in your shoulder joints. 7 The shoulder joint is a very complex mechanism, and injuries to it can severely impact your exercise goals and are also slow to heal. Shoulder impingement can occur with extra weight.
If you're new to the upright row, start with a barbell without weights. 8 This will give you a chance to learn the feel, movement, and positioning of the lift. Add weight gradually, being careful not to add too much weight before your shoulders are ready.
Safety and Precautions
The American College of Sports Medicine and the National Federation of Professional Trainers both say that people of all fitness levels should avoid this exercise.9 The American Council on Exercise echoes similar concerns, noting that this type of exercise “may be counterproductive to normal shoulder function.
If you choose to do the upright row, make sure you use perfect form and form. Better yet, choose other exercises that work these same muscles but are less dangerous for the shoulders. These include the bench press, overhead press, and push-ups.
When working the shoulder area, take care to avoid muscle injury. People with back pain should not do this exercise,10 and should not use heavy weights. Stop exercising if pain or inflammation occurs.
When using a barbell, the “wavy” EZ curl bar makes this exercise a little easier on the wrist joints. Look for an EZ curl bar that allows you to bend your elbows at the elbows at the top of the lift. Allows you to grip the barbell at a slight angle to help reduce pressure.
How to Do Upright Rows FAQ
1. What muscles do upright rows work?
Upright rows target:
- Primary muscles: Deltoids (shoulders) and trapezius (upper traps).
- Secondary muscles: Biceps and rhomboids.
2. How do I perform upright rows correctly?
1. Start Position:
- Stand with your feet shoulder-width apart.
- Hold a barbell, dumbbells, or resistance band with an overhand grip (palms facing down).
- Keep your hands slightly closer than shoulder-width apart.
- Pull the weight upward along your body, leading with your elbows.
- Stop when your elbows are at shoulder height or just below.
- Keep the bar or dumbbells close to your torso.
- Lower the weight back to the starting position in a controlled manner.
3. Key Points:
- Keep your core engaged.
- Avoid shrugging your shoulders excessively.
- Maintain a neutral wrist position to prevent strain.
3. What variations can I try?
- Dumbbell Upright Rows: Use dumbbells for better range of motion.
- Resistance Band Upright Rows: A great option for beginners or at-home workouts.
- Wide-Grip Upright Rows: Emphasizes the deltoids more than the traps.
- Single-Arm Upright Rows: Helps address muscle imbalances.
4. Are upright rows bad for your shoulders?
- Upright rows can strain the shoulder joint, especially if performed incorrectly or with heavy weights.
- Risk factors:
- Raising your elbows above shoulder height (impingement risk).
- Using an overly narrow grip.
5. How many sets and reps should I do?
- Beginners: 3 sets of 10–12 reps with light to moderate weight.
- Intermediate/Advanced: 3–4 sets of 8–12 reps with progressively heavier weights.
Introduction to Upright Rows
The upright row is a classic strength-training exercise that primarily targets the shoulders and trapezius muscles, contributing to upper body strength and a well-defined physique. This movement involves pulling a weight upward along your body while keeping your elbows higher than your hands, making it an effective compound exercise.
Despite its popularity, the upright row requires proper technique to avoid common issues like shoulder strain. It’s a versatile exercise that can be performed with various equipment, such as barbells, dumbbells, or resistance bands, making it suitable for different fitness levels and goals.
Whether you're looking to build stronger shoulders, enhance your posture, or complement your overall workout routine, the upright row can be a valuable addition when executed safely and effectively.