Upright Row
Builds shoulder and upper trap strength
ShouldersIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Side delts, traps. Secondary: Biceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Stand holding the weight in front of your thighs
- Step 2: Lead with your elbows and pull the weight up along your body
- Step 3: Stop around chest height
- Step 4: Lower slowly
Equipment
- Barbell or dumbbells
Coaching tips
Benefits
Builds shoulder and upper trap strength
Common mistakes
Lifting the elbows above shoulder height
Make it harder
Use a slower tempo
Make it easier
Use lighter weight
Breathing
Exhale as you pull
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.