How To Do An Upright Row

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The upright row is an exercise where you pull a barbell or dumbbells straight up the front of your body until your elbows reach about shoulder height. It works the side delts and the upper traps at the same time.

With a slightly wider grip and a stopping point at shoulder height, it is a useful addition to shoulder training.

How To Do An Upright RowFront view of a barbell upright row with the bar at the thighs and pulled to chest height with elbows high, shoulders and traps highlighted.1Start PositionBar at thighs,hands close2Finish PositionElbows lead,no higher thanshouldersPrimary muscles: side delts, trapsWorkouts.org
Upright Row start and finish positions. The highlighted segments show the primary muscles.

Upright Row Quick Facts

Primary MusclesSide delts, upper traps
Secondary MusclesFront delts, biceps, forearms
EquipmentBarbell, EZ bar, dumbbells or a cable
LevelIntermediate
Sets And Reps3 sets of 10-15 reps

How To Do An Upright Row

  1. Stand tall holding a barbell with an overhand grip, hands about shoulder-width apart.
  2. Let the bar hang at arms-length against your thighs.
  3. Brace your core and pull the bar straight up close to your body, leading with your elbows.
  4. Stop when your elbows reach about shoulder height.
  5. Pause briefly, then lower the bar slowly to the start.
  6. Repeat for the target reps.

Upright Row Form Tips

  • A grip at shoulder-width or a little wider is more comfortable for most shoulders than a narrow grip.
  • Keep your elbows higher than your hands throughout.
  • Stop at shoulder height rather than pulling to your chin.
  • Dumbbells or a cable allow a more natural path if a bar feels awkward.

Common Mistakes To Avoid

  • Gripping too narrow. Hands very close together can be uncomfortable on the shoulders.
  • Pulling too high. Going far above shoulder height can pinch the shoulder.
  • Swinging. Use a weight you can lift without momentum.
  • Letting the bar drift away. Keep it close to your body.

Muscles Worked

The side delts lift the elbows out and up, and the upper traps raise the shoulder blades. The front delts, biceps and forearms assist.

Upright Row Variations

  • Dumbbell Upright Row: Each hand moves freely.
  • Cable Upright Row: Constant tension from a low pulley.
  • Lateral Raise: Isolates the side delts.
  • Shrug: Targets the upper traps.
  • Face Pull: Works the rear delts and upper back.

How Many Sets And Reps Should You Do?

Start with 3 sets of 10-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Upright Rows At Home

A barbell or EZ bar is enough. A rack lets you set the bar at mid-thigh height to start each set. For a closer look, read our Force USA MyRack review.

Train This At Home

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MyRack Folding Power Rack

Folds flat against the wall and lets you set the bar at the right height for every set.

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Frequently Asked Questions

Are Upright Rows Bad For Your Shoulders?

Narrow grips and pulling very high bother some people. A wider grip and stopping at shoulder height usually feel much better.

What Muscles Do Upright Rows Work?

Mainly the side delts and upper traps, with help from the front delts and biceps.

Is The Upright Row Better With Dumbbells Or A Barbell?

Dumbbells allow a more natural path. A barbell lets you lift a bit more. Both work.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.