Upright Row
intermediate Compound
Primary Traps
Secondary
Side delts Biceps Front delts
Equipment
barbell
Table of Contents
Stand holding a barbell with an overhand grip, hands about hip-width apart. Let the bar hang at arm’s length in front of your thighs. Pull the bar straight up toward your chin, leading with your elbows — they should flare out and rise above the bar at the top. Lower with control back to the starting position.
Pro Tips
- Lead with your elbows, not your hands — they drive the movement
- Avoid a grip that is too close; shoulder-width is safer than very narrow
- Stop when the bar reaches upper-chest height — pulling too high internally rotates the shoulder
Variations & alternatives
Useful tools
Track Upright Row in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
