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Exercise Library / Upright Row

Upright Row

The upright row lifts a weight straight up along your torso.

Strength Training

What this exercise does

The upright row lifts a weight straight up along your torso. It works the shoulders and upper traps. It can pinch the shoulders in some people, so a light weight and a modest height are best.

At a glance

Body part
Shoulders, Back
Muscles worked
Shoulders, Traps
Experience
Intermediate
Good for
Targeted strength

How to do it

  1. Stand holding a barbell or dumbbells in front of your thighs, hands about shoulder-width apart.
  2. Lift the weight straight up along your body, leading with your elbows.
  3. Stop when your hands reach about chest height.
  4. Pause for a second.
  5. Lower slowly. Do 8 to 10 reps.

Common mistakes

  • Lifting above chest height.
  • Swinging the weight.
  • Shrugging up with the neck.

Make it easier or harder

Make it easier

Use a light weight and lift only to your belly.

Make it harder

Slow the lowering.

Keep it safe

Lifting your elbows high can pinch the shoulder. Keep your hands at or below chest height, or switch to a lateral raise.

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