Muscles worked
What the upright row trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a modest weight. Start lighter than you think, with a weight you could pull for 15 clean reps. This is a shoulder exercise, not a test of how much you can lift.
- 02
Grip. Take an overhand grip with your hands about shoulder width or a little wider. A wider grip is usually easier on the shoulders; avoid hands close together in the middle of the bar.
- 03
Stance. Stand tall with your feet about hip width apart and your knees soft. Let the bar hang at arm's length against the front of your thighs.
- 04
Brace. Set your shoulders down away from your ears, tighten your abs lightly and look straight ahead.
Step by step
How to do the upright row
- 01
Pull with the elbows. Lift the bar straight up close to your body, leading with your elbows. Your elbows travel out to the sides and stay higher than your hands the whole way.
- 02
Stop at shoulder height. Stop when your elbows reach about shoulder height, with the bar around your lower to mid chest. Do not pull the bar up to your chin.
- 03
Brief pause. Hold the top for a moment, keeping your wrists fairly straight and your torso still.
- 04
Lower. Lower the bar under control, taking about two seconds, until your arms are straight and the bar is back at your thighs.
- 05
Reset if needed. Check your grip and brace between reps if the bar starts drifting away from your body.
Cues to say in your head
- Elbows lead the way
- Bar close to body
- Elbows to shoulder height
- Stand tall, no swing
- Slow on the way down
Fix these first
Common mistakes
Grip too narrow
Move your hands out to about shoulder width or a bit wider. Hands close together turn the shoulders further inward, a position many people find uncomfortable.
Pulling the bar up to your chin
Stop when your elbows reach about shoulder height, with the bar around chest height. Going higher is where a pinch at the front or top of the shoulder tends to start.
Swinging the bar with your hips and back
Use a lighter weight and stand still. If you need a lean back or a hip kick to start the rep, the bar is too heavy.
Hands leading instead of the elbows
Keep your elbows above your hands the whole way up. Curling the bar up with the hands turns it into a biceps exercise.
Letting the bar drift away from your body
Keep the bar close, almost brushing your shirt. A bar that swings out puts more strain on your lower back and front shoulders.
Dropping the bar on the way down
Lower it in about two seconds. Letting it fall skips half the work and jerks on the shoulders at the bottom.
Stay safe
The upright row raises your arms while they are turned inward, a position some people find irritating at the front or top of the shoulder, so use a grip about shoulder width or wider, stop with your elbows at about shoulder height and keep the weight moderate. If you feel a pinch, lower the height of the pull or switch to lateral raises for the day. To end a set you cannot finish, lower the bar under control to your thighs, then bend your knees to set it down. See a physical therapist or doctor if shoulder pain persists or comes with weakness or clicking that does not go away.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 15 | 60–75% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–60% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 10 to 12 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
110–130lb
2 to 3 sets of 15 to 20 reps, 45 to 90 sec rest. Lighter pump work, good near the end of a shoulder or upper body day.
Warm up to 120 lb
Tap a set to see its plates.
35 + 2.5
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Upright Row questions
What muscles does the upright row work?
Mainly the side delts and upper traps. The front delts and biceps help, and your forearms and core work to hold the bar and keep you still.
Are upright rows bad for your shoulders?
Not for everyone, but the arms rise while turned inward, and some people feel a pinch at the front or top of the shoulder. A grip about shoulder width or wider, stopping with your elbows at about shoulder height and a moderate weight usually make it more comfortable; if it still hurts, swap in lateral raises.
How high should you pull an upright row?
Until your elbows are at about shoulder height, which usually puts the bar around your lower to mid chest. Pulling higher is where shoulder discomfort tends to start.
How wide should my grip be on upright rows?
About shoulder width or a little wider. A wider grip usually feels better on the shoulders, while hands close together turn the shoulders further inward and tend to cause more discomfort.
Is the cable upright row better than the barbell?
Neither is clearly better. The cable gives smooth, steady tension and quick weight changes, and with a rope your hands can spread apart at the top, which some people find more comfortable on the shoulders.
How do you do a dumbbell upright row?
Hold a dumbbell in each hand in front of your thighs and pull them up, elbows leading, until your elbows reach about shoulder height, letting the dumbbells drift slightly apart as they rise. Lower under control and use the same stopping height as the barbell version.
Train in Protocol
Log your upright row by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.