Upright Row
- Pro
- Intermediate
- Gym
The upright row uses a narrow overhand grip to pull the bar straight up along your torso to chest height, leading with your elbows. This vertical path trains the side delts and traps together with some biceps help, unlike a lateral raise or a shrug done alone. Intermediate lifters use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Side delts, Traps, Biceps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Hold the bar with an overhand grip just inside shoulder-width.
- Pull the bar up along your body to chest height.
- Lead with your elbows, keeping them above your wrists.
- Lower slowly to your thighs.
Form cues
- Exhale as you pull the bar upward.
- Keep your torso still, without leaning back.
- Squeeze your shoulders up at the very top.
Common mistakes
- Bar swings away from the torso. Keep the bar dragging up close to your body.
- Elbows stay lower than the hands. Lead the pull with your elbows first.
- Bar gets pulled too high past the shoulders. Stop once your elbows reach shoulder height.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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