The upright row is a weight training exercise performed by holding a grips with the overhand grip and lifting it straight up to the collarbone. It’s a good compound exercise for hitting all three heads of the deltoid and add mass to your traps.

This is a compound exercise that involves the trapezius, the deltoids and the biceps.

The upright row can also be perform using barbells, dumbbells, and kettlebells.


Abstaining from raising the bar above the chest line will help in avoiding injury or symptoms related to rotator cuff impingement. If pain arises, stop this exercise immediately. Substitutes include shoulder shrugs for upper trapezius development and lateral raises for lateral deltoids.

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upright row anatomy


Watch How to do the Upright Row Workout Correctly