Shoulders · Compound

Upright Row

A vertical pull to the chest that trains the side delts and traps.

MAIN MUSCLE
Side delts, Trapezius
ALSO WORKS
Biceps, Front delts
EQUIPMENT
Barbell, Cable, EZ bar
LEVEL
Intermediate
REPS
10-15
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a bar or cable attachment with a grip slightly wider than shoulders.

  2. Stand tall with the bar at the thighs.

  3. Pull the bar up along the body, leading with the elbows, to lower-chest height.

  4. Lower under control.

COMMON MISTAKES

  • Swinging the torso to lift the weight; use a load you can raise strictly.
  • Shrugging the traps; keep shoulders down and lead with the elbows.

TIPS

  • Raise the weight out, not up, to about shoulder height.

QUESTIONS

Which muscles does Upright Row work?

The main muscle is Side delts, Trapezius. It also works Biceps, Front delts.

How many reps should I do?

FORGE suggests 10-15 reps for Upright Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Upright Row?

These train the same muscles: Dumbbell Lateral Raise, Machine Lateral Raise, Barbell Shrug.