Upright Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with a shoulder-width overhand grip.
• Stand tall with your chest up, shoulders back, and core braced before starting the movement.
• Pull the barbell straight up close to your body, leading with your elbows until they reach chest height.
• Pause briefly at the top with elbows higher than the bar, then lower the weight under control to the start.

Common mistakes

• Pulling the bar too high, which can cause shoulder impingement at the top of the range.
• Using a grip that is too narrow, which increases internal shoulder rotation and joint stress.
• Swinging the body or using leg drive to bounce the barbell upward.

Frequently asked questions

How high should I pull the bar to avoid injury?

Stop pulling when the elbows reach shoulder height and the bar is around chest level to protect the shoulder joints from impingement.

Can I use dumbbells instead of a barbell for this exercise?

Yes, dumbbells allow for a more natural path of motion and can reduce joint stress on the shoulders and wrists.

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