Shoulders exercise
Upright Row
Vertical pull of the bar close to the body for side delts and traps.
- Primary muscleShoulders
- Also worksUpper back
- EquipmentBarbell
- TypeCompound
- MovementVertical pull
- LevelIntermediate
- Shoulders
- Upper back
- Barbell
How to do the Upright Row
4 steps, in the order you do them.
- Stand tall with the bar in front of your thighs, overhand grip, shoulder-width apart.
- Lift the bar close to your body, driving your elbows up and out.
- Stop when your elbows reach shoulder height.
- Lower with control.
Muscles worked
Common Upright Row mistakes
What goes wrong most often when you do the Upright Row, and how to fix it.
Your grip is too narrow and the bar rises to your chin.
Grip the bar shoulder-width or slightly wider and pull until your elbows reach shoulder height.
The bar drifts away from your body and rises in an arc.
Pull the bar up brushing your thighs, abdomen and chest, with your elbows above your hands.
You jerk with your back and legs to get it started.
Start with your knees slightly bent and still, and pull only with your shoulders.
Alternatives to the Upright Row
They work the shoulders with other equipment, including options for training at home.
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More shoulders exercises
Dumbbell Shoulder PressShoulders · Dumbbells and bench
Smith Machine Upright RowShoulders · Machine
Barbell Shoulder PressShoulders · Barbell
Loop Band Upright RowShoulders · Resistance band
Frequently asked questions
What muscles does the Upright Row work?
The Upright Row works mainly the shoulders. It also works the upper back and the biceps.