Upright row
Side delts . Traps . Shoulders
Pull the weight up the body, elbows leading and high.
Use in a programExercise profile
Best forMuscle growthStrength
Effectiveness★★★☆☆ 3/5
EquipmentBarbell, Dumbbells
Also worksSide delts, Traps
Recommended3 sets x 8-12 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Stop below shoulder height if it pinches the joint.
- Purpose
- Builds the side delts and upper traps with a vertical pull.
- Setup
- Stand with a barbell or dumbbells at thigh level.
- Common mistakes
- Pulling too high which can pinch the shoulder.
- Easier
- Use a wider grip and a lower finish point.
- Harder
- Add weight or pause at the top.
- Safety
- Stop below shoulder height if it pinches the joint.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s