Shoulders
Upright Row
The Upright Row is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: side delts 36%, upper traps 20% and front delts 12%.
Also known as: barbell upright row, ez bar upright row
How to do it
- Hold a barbell or EZ bar overhand with the hands about shoulder width apart.
- Stand tall with feet hip-width and the bar resting against the thighs.
- Pull the bar up close to the body, leading with the elbows out to the sides.
- Stop when the elbows reach shoulder height and the bar is at lower chest height.
- Lower slowly until the arms are straight.
Tips
- A shoulder-width grip gives the shoulders more room than a narrow one.
- Keep the elbows above the wrists throughout.
- Brace the stomach so the torso stays upright.
Common mistakes
- Using a narrow grip and pulling the bar to the chin.
- Leaning back or using the hips to swing the bar.
- Shrugging the shoulders up with the bar.
Muscles worked by the Upright Row
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.
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.
Upright Row alternatives
Different equipment
- Cable Upright Row
- Dumbbell Upright Row
- Resistance Band Upright Row
- Cable Upright Row Wide
- Machine Upright Row
- Smith Machine Upright Row
Make it harder
Frequently asked questions
What muscles does the Upright Row work?
Mainly the side delts and upper traps. The front delts, mid traps and rear delts assist.
Is the Upright Row good for beginners?
Yes. The 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 Upright Row?
For example the Cable Upright Row, Dumbbell Upright Row and Resistance Band Upright Row. They train mostly the same muscles, some with different equipment.
How do you make the Upright Row harder?
Add weight or reps, or move on to the Cable Upright Row and Cable Upright Row Wide.
Sources
- McAllister et al. 2013, JSCR 27(1):181-187 (grip width)
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