Upright Row

Free Weights / Intermediate

2 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 68.28 lb
    average weight
  • 185.00 lb
    best weight
  • 105
    times logged
  • #66
    popularity rank

Average Sitewide Upright Row Weight

  • 75.13 lb
    average weight
  • 185.00 lb
    best weight
  • 77
    times logged
  • #54
    popularity rank

Average Male Upright Row Weight

  • 45.55 lb
    average weight
  • 60.00 lb
    best weight
  • 14
    times logged
  • #181
    popularity rank

Average Female Upright Row Weight

How to do the Upright Row:

Muscles Worked

Traps secondary Shoulders primary Muscles diagram

Details

The upright row is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the traps ...more

The upright row is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the traps.

The only upright row equipment that you really need is the following: barbell. There are however many different upright row variations that you can try out that may require different types of upright row equipment or maye even require no equipment at all.

Learning proper upright row form is easy with the step by step upright row instructions, upright row tips, and the instructional upright row technique video on this page. The upright row is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the upright row video, learn how to do the upright row, and then be sure and browse through the upright row workouts on our workout plans page!

Tips

  1. Your elbows should be out to the sides and higher than your forearms in the raised position.
  2. Your body should be stationary during this exercise, with only your arms moving.

Variations

  1. Perform this exercise on a low pulley machine.
  2. Perform this exercise with dumbbells (advanced users only).

Other Names

  • Barbell Upright Row

Types

  • Force Type: Pull
  • Mechanics Type: Compound

2 Reviews

  • AaronV
    over 3 years ago
    #

    A good exercise since you can really load up the weight. Well, you can load up the weight as far as shoulders go. In reality the weight will be fairly light.

  • Ikeman83
    about 3 years ago
    #

    The video doesn't match the instructions for the exercise, or my understanding of how it should be done. In the video the lifter says to grip the bar shoulder width apart, whereas the instructions direct a narrower-than-shoulder width grip, and then the lifter grips the bar with his hands outside his shoulders.

Equipment Needed

Tips

  1. Your elbows should be out to the sides and higher than your forearms in the raised position.
  2. Your body should be stationary during this exercise, with only your arms moving.

Variations

  1. Perform this exercise on a low pulley machine.
  2. Perform this exercise with dumbbells (advanced users only).

Other Names

  • Barbell Upright Row

Types

  • Force Type: Pull
  • Mechanics Type: Compound