How to do an Upright Row

Authored by Fitbod

About Upright Row

Sets Logged
1,904,579
Popularity Rank
111th
Difficulty
Beginner
Trapezius Strength
86 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Upright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.

  1. In an upright standing position, grab a barbell with extended arms with a grip shoulder-width apart resting the barbell on your thighs.
  2. Keep the barbell next to your body and traveling vertical from the floor as you flex your elbows up towards the ceiling.
  3. Maintain a neutral spine throughout the exercise.
  4. Once the barbell has reached chest height, lower it back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

Enter your stats to calculate your Sets & Reps