Shoulders

Upright Row

Pulling a bar up along your body to chest height: it trains side delts and traps in one movement.

Also known as: barbell upright row, standing upright row

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Upright Row muscle map: side delts, traps, front delts and biceps highlighted on the front and back of the body

How to do it

Stand holding the bar in front of your thighs with an overhand grip slightly wider than your shoulders.
Pull the bar up close to your body, leading with your elbows up and out.
Stop when your elbows reach shoulder height.
Lower slowly to straight arms.

Form cues

Use a wider grip; a narrow one strains the shoulder.
Keep your elbows above your hands.
Don't raise your elbows above your shoulders.

Common mistakes

A very narrow grip: it increases shoulder impingement. Widen your hands.
Pulling to your chin: above shoulder height it gets uncomfortable.
Swinging your body: your traps and lower back help too much.

Sets and reps

3 sets of 10-15 reps with 60-90 seconds of rest, using moderate weight.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the upright row.

Dumbbell upright row
Each hand moves freely, which is easier on the shoulder.
Dumbbell · Intermediate
How to do it
1. Stand holding two dumbbells in front of your thighs, palms facing your body.
2. Pull the dumbbells straight up along your body, leading with your elbows.
3. Raise until the dumbbells reach chin height and elbows are above the wrists.
4. Pause briefly, then lower with control.
Primary
Side Delts, Traps
Secondary
Front Delts, Biceps, Rhomboids
Cable upright row
Constant tension with a bar on the low pulley.
Cable Machine · Intermediate
How to do it
1. Stand in front of a cable machine and grip a straight bar or rope at thigh height.
2. Pull the bar up toward your chin, leading with your elbows.
3. Lower under control.
Primary
Side Delts, Traps
Secondary
Front Delts, Biceps
EZ-bar upright row
An angled grip for sensitive wrists.
EZ Curl Bar · Intermediate
How to do it
1. Stand holding an EZ-bar with a shoulder-width grip on the angled portions.
2. Pull the bar straight up along your body toward your chin.
3. Lead with your elbows, keeping them above your hands.
4. Lower with control.
Primary
Side Delts, Traps
Secondary
Front Delts, Biceps
Smith machine upright row
A guided, stable bar.
Smith Machine · Beginner
How to do it
1. Set the bar at hip height, take an overhand grip a little wider than shoulder-width and stand close to it with your arms straight.
2. Unrack the bar and stand tall with your shoulders back and your core braced.
3. Pull the bar straight up the front of your body, leading with your elbows and keeping the bar close.
4. Stop when the bar reaches your lower chest and your elbows are level with your shoulders, then pause briefly.
5. Lower the bar under control until your arms are straight again, and repeat for the desired reps.
Primary
Side Delts, Traps
Secondary
Front Delts, Biceps
Kettlebell sumo high pull
From a sumo stance with hip drive: more explosive.
Kettlebell · Intermediate
How to do it
1. Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet.
2. Hinge down and grip the handle with both hands.
3. Drive through the feet and extend the hips explosively to pull the kettlebell up.
4. As it rises, pull the elbows up and out until the handle reaches chin height.
5. Lower the kettlebell back between the legs under control.
Primary
Adductors, Side Delts, Traps
Secondary
Glutes, Hamstrings, Rear Delts