Skip to content
Back to category
Shoulders

Upright Row

Intermediate

A vertical pulling movement that builds the shoulders and traps together.

Target muscles

Shoulders

Calories burned

~7 kcal / set

Secondary muscles

Traps

Equipment

Barbell

Goal

Muscle Gain

Sets / Reps

3 × 10-12

Benefits

  • • Builds shoulder and trap size together
  • • Simple compound movement for the upper body

Step by step

  1. 1Stand holding a barbell with hands shoulder-width apart.
  2. 2Pull the bar straight up toward your chin, leading with your elbows.
  3. 3Raise until your elbows reach shoulder height.
  4. 4Lower back down with control.

Breathing guide

Exhale as you pull up, inhale as you lower.

Common mistakes

  • • Pulling the bar too high, straining the shoulders
  • • Using a grip that's too narrow

Safety tips

  • • Keep the bar close to your body as you pull.
  • • Stop if you feel shoulder pinching — widen your grip.

Variations

  • • Dumbbell upright row
  • • Cable upright row

Related exercises

Overhead Press

4 × 6-10

Arnold Press

3 × 8-12

Lateral Raise

3 × 12-15

Front Raise

3 × 12-15