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Home > Back Exercises > Upright Row

Upright Row

Alongside barbell and dumbbell shrugs, this exercise is a very effective one for working the traps and shoulders.

Take a look at the following instructions for how to perform this back exercise. It includes tips for correct technique, a video demo and different variations.



disclaimer advice

UPRIGHT ROWS
Exercise Type Primary Movers Secondary Movers
Compound /
Free Weights 		Traps Lateral Delts, Front Delts, Biceps
Exercise Description:

1). Load a standard sized barbell or an EZ curl bar with a light amount of weight and stand with the bar in front of you.

2). Bending at the knees and maintaining a straight back, lower down and grasp the barbell with an overhand grip around half shoulder width apart. Keeping a straight back, lift the bar up so that you're in a standard position with your knees slightly bent.

3). Keeping the bar as close to your body as possible, raise it up to the top of your chest with your elbows raising either side of your torso up to shoulder level.

4). Pause for a second, squeezing the top of your shoulders before lowering the bar back down to the start position.
Video:
Exercise Tips:

  • If you're looking to add size and thickness to the traps using upright rows then your grip and hand positions need to be right. Your hands should be around 7-10 inches apart throughout the movement; Any wider and you put more stress on your lateral delts and less on the traps.

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    Exercise Variations:

  • Dumbbell Upright Row – Switching the barbell for dumbbells, this exercise is performed using pretty much the same technique as above. Keep the dumbbells close together so that you maintain a narrow grip and hold them as close as you can to the torso during the execution, making sure you squeeze the traps at the top of the movement.

  • Cable Upright Rows - This exercise is done exactly the same as you would with the barbell. Select the barbell attachment and use the low cable pulley.

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