Upright Row

How to Perform

1. Grip barbell with hands at or slightly wider than shoulder-width
2. Pull the bar straight up along your body, leading with your elbows
3. Raise until your elbows are at shoulder height
4. Lower with control back to the starting position

Tips

• Lead with your elbows and keep them above your hands at all times — this is the key form cue for targeting delts over traps
• No barbell? Dumbbell upright rows or cable upright rows are more shoulder-friendly alternatives
• Use a controlled 2 second pull and 2-3 second descent — jerking the weight up causes shoulder impingement
• Pulling too high with a narrow grip is the most common mistake — stop at shoulder height and use a wider grip to protect your shoulders
• Feel the lateral delts and traps working together — if you only feel it in your traps, widen your grip

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Barbell	Standard tool for heavy upright rows	Olympic Barbell	Read Review
Adjustable Dumbbells	More shoulder-friendly alternative to the barbell version	Bowflex SelectTech 552	Read Review
Weight Plates	Load the barbell progressively	Bodymax Olympic Plates	Read Review