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Upright Row

Barbell Upright Row

Free Weights / Intermediate
  • Shoulders
  • Traps
2 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Upright Row - Learn Proper Upright Row Form

  1. Step 1: Stand upright with your feet shoulder width apart.
  2. Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.
  3. Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.
  4. Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.
  5. Step 5: Hold for a moment and then reverse the motion back to the starting position.
  6. Step 6: Repeat for a complete set.

Upright Row Variations and Upright Row Alternatives

  1. Variation 1: Perform this exercise on a low pulley machine.
  2. Variation 2: Perform this exercise with dumbbells (advanced users only).

Upright Row Tips

  1. Tip 1: Your elbows should be out to the sides and higher than your forearms in the raised position.
  2. Tip 2: Your body should be stationary during this exercise, with only your arms moving.

Upright Row Records and Upright Row Statistics from Site Users

Upright Row - Similar Exercises

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Upright Row Workout Programs (Workout Plans that use the Upright Row)

Workout PlanDifficulty
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Upright Row Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Shoulders orange

Upright Row Equipment


Upright Row Training Details

The upright row is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the traps.

The only upright row equipment that you really need is the following: barbell. There are however many different upright row variations that you can try out that may require different types of upright row equipment or maye even require no equipment at all.

Learning proper upright row form is easy with the step by step upright row instructions, upright row tips, and the instructional upright row technique video on this page. The upright row is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the upright row video, learn how to do the upright row, and then be sure and browse through the upright row workouts on our workout plans page!

Upright Row Sports

Upright Row Force Type: Pull
Upright Row Mechanics Type: Compound
Upright Row Other Names: Upright Barbell Rows, Barbell Upright Rows
2 Reviews
  • AaronV
    over 3 years ago #

    A good exercise since you can really load up the weight. Well, you can load up the weight as far as shoulders go. In reality the weight will be fairly light.

  • Ikeman83
    about 3 years ago #

    The video doesn't match the instructions for the exercise, or my understanding of how it should be done. In the video the lifter says to grip the bar shoulder width apart, whereas the instructions direct a narrower-than-shoulder width grip, and then the lifter grips the bar with his hands outside his shoulders.