Upright Row

The upright row is a compound exercise for your shoulder muscles.


How to perform the upright row

  1. Stand straight, holding the barbell, with your arms hanging down and your palms facing your body. Your hands should be slightly narrower than shoulder width.
  2. Keeping your elbows above the bar, slowly lift the barbell up until it's just under your chin. At the top your elbows will be level with your ears and much wider than your shoulders.
  3. Slowly lower the barbell back to the starting position.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Deltoid, Lateral (Shoulder - sides)
Secondary Muscles

  • Deltoid, Anterior (Shoulder - front)
  • Supraspinatus (Rotary Cuff)
  • Brachialis (Lower Biceps)
  • Brachioradialis (Forearm)
  • Biceps Brachii (Biceps)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Serratus Anterior, Inferior Digitations
  • Infraspinatus (Rotary Cuff)
  • Teres Minor (Rotary Cuff)

Stabilizer Muscles
  • Trapezius, Upper (Upper Traps)
  • Levator Scapulae (Shoulder - upper)

About Me

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