Beyond upright row...
Check out more shoulder exercises.
upright row
shoulder exercises
For shoulders and traps the Upright Row is an exercise worth adding to your routine. You can perform this exercise with a barbell or a set of dumbbells. A barbell will be easier for controlling the weight equally on both sides, on the flipside dumbbells will allow for a more natural range of motion. Choose whichever option you prefer.
Here we will delve into the muscles worked, how to perform the Upright Row, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.
Upright Row Contents
Become an exclusive member and get complete workout plans with video demonstrations of all exercises, plus dedicated online support to help you reach your goals faster. Tell me more >>>
How to Perform Upright Rows
Here are the steps on how to perform Upright Rows:
1. Equipment Setup: You need a barbell or a set of dumbbells, use a weight that you can safely manage to begin with. Start light and add weight gradually.
2. Grip: Stand with your feet shoulder-width apart. Hold the barbell with an overhand grip (palms facing your body) and hands positioned at around shoulder width apart. You can adjust your hand position with experience. If you’re using dumbbells, adopt the exact same grip and hand position as you would with a barbell.
3. Start Position: You should hang the weight in front of your thighs. Keep your arms fully extended, and your posture should be the usual, bum out and chest high, throughout the exercise.
4. Lift the Weight: Lift the weight straight up toward your chin by bending your elbows and allowing them to point out to the sides. Your hands should stay close to your body throughout.
5. Top Position: Pause at the top of the movement, just below chin level, and focus on squeezing your shoulder blades together. This full contraction targets the upper traps and deltoids.
6. Lower the Weight: Lower the weight back to the start position through the same clean and controlled movement. This completes one rep. Continue for your desired number of reps.
7. Using Dumbbells: Dumbbells can be helpful in highlighting any imbalances you have, most people will be stronger on one side.
Muscles Worked When Doing Upright Rows
Upright Rows primarily engage the following key muscle groups:
Traps: The trapezius muscles are located in the upper back and neck area, and they consist of three parts: the upper, middle, and lower traps. Upright Rows specifically target the upper traps, helping to support shoulder strength and improve posture.
Deltoids: Upright Rows also work the front and lateral deltoid heads, helping you to build well rounded shoulders from the front.
You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.
Other Weight Types You Can Use to Perform This Exercise
Besides the barbell and dumbbell method described above, you can also perform this exercise with a kettlebell or at a cable station with the pulley set at a low position.
Benefits of Upright Rows
Incorporating Upright Rows into your workout routine helps with a number of things:
Building Traps: Strong traps don’t just look good, they also help support your overall strength with a wide range of other exercises.
Deltoid Development: Strong shoulders contribute towards your overall upper body strength, power and aesthetic.
Improved Posture: This exercise will also contribute towards improving your overall posture.
Common Mistakes to Avoid When Doing Upright Rows
When performing Upright Rows avoid these common mistakes:
Improper Form: Sloppy form can lead to inadequate muscle engagement and potential injuries. Make sure you are performing good clean reps throughout.
Inappropriate Weight: Select a weight that allows you to maintain proper form and complete the desired number of reps without straining too much. But also make sure you aren’t going too light. You should start to struggle through your last 2 reps.
Overextension: Avoid raising the barbell higher than chin level, it’s not necessary and may lead to excessive strain on the shoulders.
Reps and Sets
The number of reps and sets you perform depends on your current strength with this exercise.
Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.
To determine how many reps/sets of Upright Rows you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.
For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.
Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.
We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.
How to Make Upright Rows More Challenging
To make this exercise more challenging, gradually increase the weight you are working with. Another thing you can do is perform the exercise at a much slower pace, increasing your time under tension.
How to Incorporate Upright Rows into Your Workouts
Incorporate Upright Rows into your Shoulder or Back, better yet, a Back, Shoulders & Triceps Workout Plan. This is a dumbbell exercise and so it should be positioned in the middle of your workout.
You should always prioritise compound exercises, the exercises that work the most muscle groups, move the most weight and expend the most energy. Work your way down to smaller isolation / lighter weight exercises from there. You can learn more about the importance of exercise order here.
Exercises That Work Similar Muscles to Upright Rows
Similar exercises include Front Raises, Lateral Raises, Dumbbell Shrugs, T-Bar Rows, or a Rear Delt Fly. You may also want to consider complementary compound exercises such as the Military Press, or a Barbell Push Press.
A combination of compound and isolation exercises is recommended for well rounded results.
You can find more Shoulder Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.
