Upright Row

The trap and delt builder — develops powerful shoulder elevation, upper-back mass, and explosive pulling strength

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Traps, Delts
Secondary Muscles	Upper Back, Biceps
Equipment	Barbell, Dumbbells, Cable, EZ-Bar
Difficulty	⭐⭐ Intermediate
Priority	🟢 Optional

Movement Summary

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🎯 Setup

Starting Position

1. Bar selection: Barbell, EZ-bar (more shoulder-friendly), or dumbbells
2. Grip width: Shoulder-width to slightly wider (NOT narrow grip)
3. Grip type: Overhand (pronated) grip
4. Stance: Feet hip-width apart, slight knee bend
5. Starting position: Bar resting at mid-thigh, arms extended
6. Shoulder position: Shoulders back and down, chest up
7. Core engagement: Braced, neutral spine

Equipment Setup

Equipment	Grip Width	Best For
Straight barbell	Shoulder-width+	Classic variation, most load
EZ-bar	Natural curve width	Shoulder-friendly, reduced impingement
Dumbbells	N/A (independent)	Unilateral movement, most shoulder-safe
Cable	Shoulder-width	Constant tension

Setup Cue

"Stand tall, bar at thighs, shoulders back — imagine you're about to shrug the bar up along your body"

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🔄 Execution

The Movement

⬇️ Starting Position

What's happening: Standing tall with bar at thighs

1. Bar resting at mid-thigh, arms fully extended
2. Feet hip-width, slight knee bend
3. Shoulders back and down, chest up
4. Breathing: Deep breath before pulling

Feel: Ready position, lats engaged to keep bar close

🔥 Initiation

What's happening: Elbows begin to lift, bar stays close

1. First movement: drive elbows up and out
2. Bar travels close to body (almost touching torso)
3. Lead with elbows, not hands
4. Breathing: Hold breath during pull

Common error here: Pulling with hands instead of driving elbows high

⬆️ Pulling Up

What's happening: Elbows rise high, bar travels up front of body

1. Pull bar straight up along torso
2. Elbows drive up and SLIGHTLY out (45-60° angle)
3. Bar stays 1-2 inches from body throughout
4. Keep bar path vertical, don't swing out

Tempo: 1-2 seconds (controlled, deliberate)

Feel: Upper traps and side delts working intensely

Critical: Elbows stay higher than wrists throughout

🔝 Top Position

What's happening: Peak contraction, elbows at maximum height

1. Bar at lower chest to upper chest level (NOT chin)
2. Elbows pulled high and slightly wide
3. Forearms near vertical
4. Brief pause (1 second) to squeeze traps

Breathing: Quick exhale or hold

Key position: Elbows higher than bar, forming an upside-down "V"

⬇️ Lowering

What's happening: Controlled descent along body

1. Lower bar with control (2 seconds)
2. Bar travels same path down, close to body
3. Return to full arm extension at thighs
4. Breathing: Inhale on the way down

Tempo: 2 seconds controlled

Don't: Let bar swing away from body or drop quickly

Key Cues

Primary Cues

• "Lead with your elbows, hands follow" — proper pulling mechanics
• "Elbows to the ceiling" — maximizes trap and delt activation
• "Bar grazes your shirt" — keeps bar close to body

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down
Hypertrophy	2-1-2-0	2s up, 1s squeeze, 2s down
Power	X-0-1-0	Explosive up, controlled down

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Upper Trapezius	Scapular elevation — shrugging shoulders upward	█████████░ 88%
Lateral Deltoids	Shoulder abduction — raising arms to sides	████████░░ 82%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Shoulder flexion — raising bar forward	███████░░░ 68%
Biceps	Elbow flexion — bending arms	██████░░░░ 65%
Rear Deltoids	Shoulder stabilization and horizontal abduction	██████░░░░ 60%
Rhomboids	Scapular retraction	██████░░░░ 58%

Stabilizers

Muscle	Role
Rotator Cuff	Shoulder joint stability throughout movement
Forearms	Grip strength, holding bar
Core	Torso stability, anti-extension
Erector Spinae	Maintaining upright posture

Muscle Emphasis

Narrow grip (< shoulder-width): More trap activation BUT higher impingement risk — NOT recommended Shoulder-width grip: Balanced trap and delt activation — recommended Wide grip: More lateral delt, less trap, more shoulder-friendly Bar to chest: Standard, balanced activation Bar to chin/face: Higher ROM BUT significantly increases impingement risk — avoid

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Narrow grip	Hands closer than shoulder-width	Extreme shoulder impingement risk	Use shoulder-width or wider grip
Pulling to chin/face	Bar goes too high	Shoulder impingement, rotator cuff stress	Stop at chest level, not higher
Swinging/momentum	Using body movement to lift	Not isolating target muscles, injury risk	Reduce weight, controlled tempo
Leading with hands	Hands higher than elbows	Reduces trap activation, wrong mechanics	"Drive elbows up" — elbows lead
Bar away from body	Bar swings forward	Inefficient path, shoulder stress	"Bar grazes your shirt" cue

Most Common Error

Narrow grip + pulling too high — this combination is a recipe for shoulder impingement. The upright row is controversial precisely because of this mistake. Use a shoulder-width or wider grip, stop at chest level (NOT chin), and if you feel shoulder pain, switch to alternatives like face pulls or lateral raises.

Self-Check Checklist

• Grip at least shoulder-width (NOT narrow)
• Bar stops at chest level (NOT chin or face)
• Elbows stay higher than wrists throughout
• Bar travels close to body (1-2 inches away)
• No shoulder pain or pinching sensation

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🔀 Variations

By Emphasis

Shoulder-Friendly

Variation	Change	Why
Wide-Grip Upright Row	Hands 1.5x shoulder-width	Reduces impingement dramatically
Dumbbell Upright Row	Independent arm movement	Natural movement path, most shoulder-safe
Cable Upright Row	Constant tension, smooth path	Easy to control, shoulder-friendly
EZ-Bar Upright Row	Angled grip	More natural wrist and shoulder angle

Strength/Power Focus

Variation	Change	Why
Barbell High Pull	Explosive pull from hang	Power development, Olympic lift progression
Heavy Upright Row	6-8 reps, maximum load	Pure strength building
Snatch-Grip Upright Row	Very wide grip	Athletic carryover, explosive

Hypertrophy Focus

Variation	Change	Why
Tempo Upright Row	3s up, 3s down	Time under tension
Single-Arm Cable Upright Row	One arm at a time	Mind-muscle connection, fix imbalances
Drop Set Upright Row	Reduce weight, continue to failure	Metabolic stress

Grip Variations

Grip Type	Hand Position	Primary Benefit
Shoulder-width overhand	Standard pronated grip	Balanced trap and delt work
Wide grip (1.5x shoulder)	Hands far apart	Most shoulder-friendly, more delts
EZ-bar	Natural angled grip	Wrist-friendly, comfortable
Neutral (dumbbells)	Palms facing body	Most natural, least impingement

Equipment Options

Equipment	Setup	Best For
Straight Barbell	Traditional setup	Maximum load, classic variation
EZ-Bar	Curved bar	Shoulder and wrist comfort
Dumbbells	Independent movement	Most shoulder-safe, unilateral
Cable	Low pulley, straight bar	Constant tension, smooth path

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	3-4	6-8	2-3 min	75-85%	2-3
Hypertrophy	3-4	8-12	90-120s	65-75%	2-3
Endurance	2-3	12-15+	60-90s	50-65%	2-3
Power	4-5	3-5	2-3 min	70-80%	3-4

Workout Placement

Program Type	Placement	Rationale
Shoulder day	After overhead press	Accessory trap/delt work
Back/Pull day	Mid-to-end workout	Upper trap emphasis
Upper body	After main compounds	Supplemental upper-back work
Olympic lifting	As high-pull variation	Power development

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets (assess shoulder response)
Intermediate	1-2x/week	3-4 sets
Advanced	2x/week	3-4 sets (if shoulders tolerate well)

Progression Scheme

Progressive Overload

Add weight conservatively (5 lbs at a time). If you experience any shoulder discomfort, stop progression and assess form. This exercise is controversial for good reason — shoulder health is paramount. When in doubt, switch to face pulls or lateral raises.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Dumbbell Shrug	Isolate traps, eliminate shoulder risk
Face Pull	Shoulder-friendly alternative
Lateral Raise	Isolate delts without impingement

Progressions (Harder)

Exercise	When Ready	Link
Barbell High Pull	Explosive power development
Power Clean	Full Olympic lift progression
Muscle Snatch	Advanced explosive pulling

Alternatives (Same Goal, Different Movement)

Trap Development

Alternative	Equipment	Notes
Dumbbell Shrug	Dumbbells	Pure trap isolation, no shoulder risk
Farmer's Carry	Heavy dumbbells/kettlebells	Functional trap development
Power Shrug	Barbell	Explosive trap training

Delt Development

Alternative	Equipment
Lateral Raise	Dumbbells or cable
Cable Lateral Raise	Cable machine
Face Pull	Cable, rope attachment

Shoulder-Safe Alternatives

Alternative	Why It's Safer
Face Pull	External rotation, rear delt focus
Wide-Grip Cable Row	No overhead component
Lateral Raise	Control ROM, stop before impingement

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Upward pull can worsen condition	Use face pulls or lateral raises instead
Rotator cuff issues	Overhead stress on damaged tissue	Avoid exercise until healed
Poor shoulder mobility	Cannot achieve proper position safely	Improve mobility first, use alternatives
History of shoulder pain	May re-aggravate old injuries	Start with dumbbells, wide grip, low ROM

Stop Immediately If

• Any shoulder pain, clicking, or pinching sensation
• Sharp pain in front or side of shoulder
• Loss of shoulder ROM after training
• Persistent soreness (beyond normal DOMS) in shoulder joint

Injury Prevention

Strategy	Implementation
Use wide grip	Shoulder-width minimum, preferably wider
Limit ROM	Stop at chest level, NEVER pull to chin/face
Choose shoulder-friendly equipment	Dumbbells > EZ-bar > straight bar
Start light	Master form before adding significant weight
Have alternatives ready	Face pulls, lateral raises as backup plans

Safe Failure Protocol

1. Shoulder discomfort during exercise: Stop immediately, assess pain level
2. Shoulder pain after session: Ice, rest, skip next session
3. Persistent shoulder issues: Replace with face pulls permanently
4. Any shoulder clicking/popping: Stop exercise, see medical professional

Controversial Exercise Note

The upright row is controversial in strength training circles due to high shoulder impingement risk. Many coaches have removed it entirely from programs in favor of safer alternatives like face pulls, lateral raises, and shrugs. If you have any shoulder history or experience pain, use alternatives instead.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction, Flexion, Internal Rotation	High ROM in impingement zone	🔴 High
Scapula	Elevation, Upward Rotation	Full scapular mobility	🟡 Moderate
Elbow	Flexion	90-120° flexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full abduction without pain	Can raise arms overhead pain-free	Shoulder mobility work, rotator cuff strengthening
Scapula	Full elevation and rotation	Can shrug shoulders to ears smoothly	Scapular mobility drills, wall slides
Thoracic	Adequate extension	Can maintain upright posture	Thoracic extension exercises

Joint Health Note

The upright row places the shoulder in a position of high impingement risk, especially with narrow grips and high bar positions. The movement requires the shoulder to internally rotate while abducting, which can compress the subacromial space. Individuals with shoulder impingement syndrome, rotator cuff issues, or poor shoulder mobility should avoid this exercise.

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❓ Common Questions

Is the upright row dangerous for shoulders?

It CAN be if performed incorrectly or if you have pre-existing shoulder issues. The risk comes from: 1) narrow grip (increases impingement), 2) pulling too high (chin/face level), and 3) individual shoulder anatomy. To minimize risk: use shoulder-width or wider grip, stop at chest level, and switch to alternatives (face pulls, lateral raises) if you feel ANY shoulder discomfort.

How wide should my grip be?

AT LEAST shoulder-width, preferably slightly wider (1.2-1.5x shoulder-width). The wider the grip, the more shoulder-friendly the movement becomes (but also shifts emphasis more toward lateral delts and away from traps). NEVER use a narrow grip (hands close together) — this dramatically increases impingement risk.

How high should I pull the bar?

Stop at chest level (nipple to upper chest). DO NOT pull to chin, face, or nose level — this extreme ROM significantly increases shoulder impingement risk with minimal additional benefit. If you can't resist pulling higher, use a safety cue like "stop when elbows reach shoulder height."

Should I use a barbell, dumbbells, or cable?

For shoulder health: Dumbbells > Cable > EZ-bar > Straight barbell. Dumbbells allow the most natural movement path and independent arm movement. Cables provide constant tension with smooth path. EZ-bar is more comfortable than straight bar. Straight barbell allows maximum load but is least shoulder-friendly.

What's a good alternative that's safer for shoulders?

Face pulls are the best direct alternative — they work similar muscles (traps, rear delts) while promoting shoulder health through external rotation. Other alternatives: lateral raises (for delts), dumbbell shrugs (for traps), or wide-grip cable rows. Many coaches have replaced upright rows entirely with face pulls.

Can I do upright rows if I have shoulder impingement?

NO. If you have diagnosed shoulder impingement or experience pain during the movement, skip this exercise entirely. Use face pulls, lateral raises, and shrugs instead. This exercise is optional, not essential — no exercise is worth injuring your shoulders.

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📚 Sources

Biomechanics & Muscle Activation:

• McAllister, M.J. et al. (2013). Muscle activation during upright row variations — Tier B
• Schoenfeld, B.J. (2011). Shoulder biomechanics during upright rowing — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Renaissance Periodization — Shoulder Training Volume Landmarks — Tier B

Technique & Safety:

• Contreras, B. (2016). Shoulder-safe training alternatives — Tier B
• T-Nation — The Upright Row Debate — Tier C
• Stronger by Science — Shoulder Health and Exercise Selection — Tier B

Controversy & Alternatives:

• Robertson, M. (2010). Shoulder impingement and exercise selection — Tier C
• Cressey, E. — Shoulder health in strength training — Tier B

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For Mo

When to recommend this exercise:

• User specifically requests trap/upper-back development
• User has healthy shoulders with no history of impingement
• User understands proper form (wide grip, chest-level only)
• User training for Olympic lifting (high pull progression)

Who should NOT do this exercise:

• Shoulder impingement (current or history) → Use Face Pull instead
• Rotator cuff issues → Avoid until fully healed, then use alternatives
• Poor shoulder mobility → Build mobility first, use Lateral Raise
• Any shoulder pain during movement → Stop immediately, switch to alternatives

Key coaching cues to emphasize:

1. "Grip at least shoulder-width — wider is safer"
2. "Stop at chest level, NOT chin — protect your shoulders"
3. "Lead with elbows — drive them up and slightly out"

Common issues to watch for in user feedback:

• "My shoulders hurt during this" → STOP exercise immediately, switch to face pulls
• "I don't feel my traps" → Check if leading with elbows vs. hands, ensure proper bar path
• "Is this safe?" → Acknowledge controversy, offer safer alternatives proactively
• "I feel a pinch in my shoulder" → Shoulder impingement warning sign, stop exercise

Programming guidance:

• Pair with: Face pulls (shoulder health), lateral raises (delt balance)
• Avoid same session as: Overhead press (shoulder fatigue), lateral raises (redundant)
• Typical frequency: 1x per week maximum (high shoulder stress)
• Volume: 3-4 sets per week total (conservative due to injury risk)

Progression signals:

• Ready to progress when: Can do 3x10 with perfect form, zero shoulder discomfort
• Regress if: Any shoulder pain, clicking, or reduced ROM post-workout

Special notes:

• This is a CONTROVERSIAL exercise — many coaches avoid it entirely
• Proactively offer safer alternatives (face pulls, lateral raises)
• If user has shoulder history, default to alternatives without trying upright rows
• Shoulder health > trap development — always err on side of caution
• Consider this optional/advanced — beginners should skip in favor of face pulls
• Video form check recommended due to high injury potential with poor technique

Alternative recommendations:

• For traps: Dumbbell shrugs, farmer's carries
• For delts: Lateral raises, face pulls
• For upper back: Face pulls, wide-grip rows
• For power: Barbell high pulls (more explosive, often safer)

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Last updated: December 2024