The upright row is a classic upper-body exercise that primarily targets the deltoids (shoulders) and trapezius (traps). It’s a staple in strength training for building broader shoulders, improving posture, and enhancing pulling strength. With proper technique, this movement can be performed using a barbell, dumbbells, or an EZ bar for variation.

Instructions

Setup

• Stand with your feet shoulder-width apart.

• Hold a barbell, dumbbells, or EZ bar with an overhand grip.

• Keep your hands slightly closer than shoulder-width apart.

Starting Position

• Rest the bar in front of your thighs with arms fully extended (not locked out).

• Keep your chest up, shoulders back, and core engaged.

The Movement

• Exhale and lift the weight upward, keeping it close to your body.

• Lead with your elbows, ensuring they stay higher than your wrists.

• Stop when your hands reach chest height or elbows align with your shoulders.

• Avoid excessive shrugging of the shoulders.

Lowering Phase

• Inhale and slowly lower the weight back to the starting position with control.

• Do not drop the weight or let it fall too quickly.

Repetitions

• Perform 8–12 reps for hypertrophy (muscle growth).

• Perform 12–15 reps for muscular endurance.

Tips for Proper Form

• Grip Width Matters: A narrow grip emphasizes the traps, while a slightly wider grip shifts focus to the delts and reduces shoulder strain.

• Avoid Shoulder Impingement: Stop lifting when elbows reach shoulder height; going higher may stress the shoulder joints.

• Use Moderate Weight: Choose a weight that allows good form. Overloading often leads to poor technique and injury risk.

• Controlled Motion: Lift and lower the weight slowly to maximize muscle activation.

• Engage Your Core: Keep your abs tight to protect your lower back during the movement.

• Chest Activation: Slightly squeeze your pecs while lifting for secondary chest engagement (though shoulders and traps remain the main focus).

Benefits of the Upright Row

• Builds strong, broad shoulders by targeting the deltoids.

• Develops the upper traps for improved posture and upper-body strength.

• Improves pulling power, supporting exercises like rows, cleans, and deadlifts.

• Enhances aesthetic shoulder width for a V-taper look.

• Can be performed with different equipment (barbell, dumbbells, EZ bar, cables) for versatility.

Conclusion: The upright row is a powerful shoulder and trap exercise when performed with proper form and control. Focus on grip width, avoid lifting too high, and prioritize slow, deliberate movements for maximum results while keeping your shoulders safe.