Upright row
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Muscles worked
- High load
- Delts · Side
- Medium load
- Traps · Upper
- Low load
- Biceps
How to do it
Hold the bar with a grip at least shoulder width — wider is friendlier to the shoulder — and stand tall. Pull the bar up along the body to chest height, leading with the elbows, then lower under control. Stop at chest height and skip this movement entirely if you feel any pinching in the shoulder; a narrow-grip, high pull is a known impingement risk.
Form cues
- Wider grip is friendlier to the shoulder
- Stop at chest height
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderWristNeck
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.