Upright rows

What upright rows train

Upright rows are a compound movement targeting traps and shoulders together. The dual muscle involvement makes them efficient but the mechanics affect which muscles dominate.

Upper trapezius

The upper traps work during the upward pull. Wider grips and lower height pulls emphasise trap involvement. Higher pulls (above chest height) increase trap recruitment further. The movement involves significant scapular elevation.

Side deltoids

The lateral deltoids work during the upward pull. The arm elevation activates the side delts substantially. Upright rows can develop the side delts effectively when programmed appropriately. The dual muscle emphasis is the movement appeal.

Other muscles

Front delts assist with elevation. Biceps work during the pull. Forearms and grip support the bar throughout. The compound nature involves multiple muscle groups but with traps and side delts as the primary targets.

Setup and execution

Upright row technique requires specific attention to avoid shoulder problems. The form cues differ from simple pulling movements.

Starting position

Stand with feet hip width apart holding a barbell, EZ bar or dumbbells. Use a moderate grip width approximately shoulder width or slightly wider. Wider grips are usually safer for shoulders. The bar or weights hang in front of the thighs.

The lift

Pull the weight upward keeping it close to the body. Lead with the elbows which stay above the wrists throughout. Pull to chest height typically. Lower under control. The movement looks like pulling a zipper up the front of the body.

Shoulder safety

Avoid pulling higher than chest height for most trainees. The position above chest height with elbows high produces impingement risk for many shoulders. The traditional chin high pull is risky. The chest high stopping point preserves shoulder health.

Grip width matters

Narrow grips (less than shoulder width) increase shoulder stress. Wider grips (slightly wider than shoulders) are safer. The wider grip also emphasises traps more. Choose grip width based on shoulder comfort and target muscle emphasis.

How to use upright rows

Upright rows work well within balanced programming when used appropriately.

Trap day or shoulder day

Both placements work. On trap day they complement shrug work with different muscle activation. On shoulder day they pair with overhead pressing and lateral work. The dual muscle involvement makes them flexible programming options.

Moderate loading appropriate

Upright rows benefit from moderate weight with proper form rather than maximum loading. Heavy upright rows often involve form breakdown that increases injury risk. 8 to 15 reps with controlled tempo work well.

Not for everyone

Trainees with existing shoulder issues should avoid upright rows or use modified versions. Shoulder impingement, AC joint problems or rotator cuff issues are typically aggravated by the movement. Speak to a physio about modifications if needed.

Alternatives exist

Face pulls, dumbbell lateral raises and trap shrugs provide similar muscle development without the shoulder risk profile. Trainees who cannot tolerate upright rows have effective alternatives. The movement is not essential for trap or shoulder development.

Keep training

For shrug variations, our Barbell Shrugs covers heavy loading. Dumbbell Shrugs covers the dumbbell option. And Best Trap Exercises for Beginners covers where to start.