Upright Row
The upright row is a vertical pull exercise that primarily trains the side delts and traps, with the biceps and forearms assisting. Equipment: barbell, dumbbells and cables. Suited to intermediate lifters.
- Primary muscles
- Side Delts And Traps
- Secondary muscles
- biceps and forearms
- Muscle group
- shoulders
- Equipment
- barbell, dumbbells and cables
- Movement pattern
- Vertical Pull
- Difficulty
- Intermediate
- Also searched as
- upright rows, barbell upright row, cable upright row
Complete upright row guides
- Proper formUpright Row: Proper Form, Step by StepClear, evidence-aware upright row form guide with setup, step-by-step execution, breathing and tempo cues, common mistakes with fixes, safety advice, and limits of coaching apps.
- Muscles workedUpright Row: Muscles Worked and Effective AlternativesWhich muscles does the upright row train, where it fits in a program, and practical alternatives for equipment limits, shoulder issues, or plateaus.
- Sets and repsHow Many Sets and Reps for the Upright Row?Clear, evidence-aware guidance for sets, reps, frequency, progression and when to add weight or reps for the upright row. Safety and practical signals included.
- Common mistakesThe Most Common Upright Row Mistakes (and How to Fix Them)Clear, evidence-aware guide to the top upright row mistakes, why they happen, what you lose or risk, and one practical fix per mistake. Safe, neutral coaching.
- At-home alternativesUpright Row Alternatives at Home (Minimal Equipment)Four to five minimal-equipment upright row substitutes you can do at home with dumbbells, bands, or bodyweight; what each keeps and loses versus the upright row.
Related exercises
Train the same muscles or the same movement pattern.
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