Upright Row
A vertical pulling movement that targets the shoulders and traps, performed by pulling a weight up toward the chin.
Grip the bar or dumbbells with hands roughly shoulder-width apart. Standing tall, weight in front of your thighs.
Pull the weight straight up toward your chin. Leading with your elbows, keeping the weight close to your body. Stop at roughly chest-to-chin height. Going significantly higher can increase shoulder strain without adding benefit.
Lower with control. Return to the starting position smoothly.
Pulling the weight too high. Stopping at a moderate height, rather than pulling all the way to the chin or above, reduces unnecessary shoulder strain for many lifters.
Why it matters
The upright row trains the shoulders and traps together through a vertical pulling pattern that's distinct from pressing or lateral raise movements. It's a useful addition for building shoulder width and upper-trap development, though grip width and pulling height should be adjusted carefully given this exercise's history of shoulder-strain concerns at extreme positions.
How to do it
- Grip the bar or dumbbells with hands roughly shoulder-width apart. Standing tall, weight in front of your thighs.
- Pull the weight straight up toward your chin. Leading with your elbows, keeping the weight close to your body.
- Stop at roughly chest-to-chin height. Going significantly higher can increase shoulder strain without adding benefit.
- Lower with control. Return to the starting position smoothly.
Common mistakes
- Pulling the weight too high. Stopping at a moderate height, rather than pulling all the way to the chin or above, reduces unnecessary shoulder strain for many lifters.
- Using a grip that's too narrow. A narrower grip tends to increase shoulder strain at the top of the movement — a moderate, shoulder-width grip is generally more comfortable.
- Using momentum to heave the weight up. A controlled pull is more effective and safer than a fast, jerky motion.
- Ignoring shoulder discomfort. If this exercise causes shoulder pain, adjusting grip width and height, or substituting other shoulder exercises, is a reasonable response.
Sets & reps by level
3 sets of 10–12 reps with light weight, prioritizing a comfortable height and grip width.
3–4 sets of 8–10 reps at a moderate weight.
4 sets of 8–10 reps, with careful attention to individual shoulder comfort and mechanics.
Log your next upright row session in seconds.
Track sets, reps, and weight without breaking your rest.