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Shoulders

Machine Upright Row

The Machine Upright Row is a strength exercise on a machine for your shoulders. Share of the load in the Zulta muscle model: side delts 38%, upper traps 21% and front delts 13%.

Level: BeginnerEquipment: MachineMulti-joint (compound)

How to do it

  1. Adjust the machine so the handles start at thigh height.
  2. Stand facing the machine and grip the handles overhand about shoulder width apart.
  3. Stand tall with the arms straight and the chest up.
  4. Pull the handles up by lifting the elbows out to the sides to shoulder height.
  5. Lower slowly until the arms are straight.

Tips

  • The fixed path lets you focus on driving the elbows up and out.
  • Keep the elbows above the hands throughout.
  • Stop at shoulder height.

Common mistakes

  • Standing too far from the machine so the handles pull you forward.
  • Shrugging the shoulders to the ears.
  • Letting the stack slam between reps.

Muscles worked by the Machine Upright Row

  • Side delts Primary38%
  • Upper traps Primary21%
  • Front delts Secondary13%
  • Mid traps Secondary9%
  • Rear delts Secondary7%
  • Biceps (long head) Minor6%
  • Brachialis Minor4%
  • Brachioradialis Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Fixed path. Pulling a bar up the body with elbows leading is shoulder abduction plus scapular elevation: lateral delt and upper traps lead, front delt and mid traps help, the elbow flexors carry the load.

Machine Upright Row alternatives

Different equipment

Make it harder

Frequently asked questions

What muscles does the Machine Upright Row work?

Mainly the side delts and upper traps. The front delts, mid traps and rear delts assist.

Is the Machine Upright Row good for beginners?

Yes. The Machine Upright Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Machine Upright Row?

For example the Smith Machine Upright Row, Cable Upright Row and Dumbbell Upright Row. They train mostly the same muscles, some with different equipment.

How do you make the Machine Upright Row harder?

Add weight or reps, or move on to the Smith Machine Upright Row and Cable Upright Row.

Sources

  • McAllister et al. 2013, JSCR 27(1):181-187 (grip width)

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