How to do an Upright Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Upright Row
Instructions for Proper Form
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.
- In an upright standing position, grab a barbell with extended arms with a grip shoulder-width apart resting the barbell on your thighs.
- Keep the barbell next to your body and traveling vertical from the floor as you flex your elbows up towards the ceiling.
- Maintain a neutral spine throughout the exercise.
- Once the barbell has reached chest height, lower it back to the starting position.
Weight & 1 Rep Max Calculator
Average Upright Row standards by male, female, weight, age and height
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.
- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps45lbs55lbs
- advanced8reps55lbs70lbs
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Alternatives & Variations to Upright Row
1. Dumbbell Shrug
97.5 mSCORESWAPPED 19,948 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
2. Dumbbell Upright Row
90.7 mSCORESWAPPED 14,943 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
3. Cable Upright Row
89.4 mSCORESWAPPED 9,289 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
4. Barbell Shrug
92.2 mSCORESWAPPED 4,949 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
5. Smith Machine Upright Row
72.6 mSCORESWAPPED 3,006 TIMESThis compound exercise is a Smith Machine variation of an upright row. It targets the deltoids and traps. The guided bar path ensures proper form, reducing the risk of injury. Ideal for individuals looking to strengthen their shoulders and improve overall upper body function.
6. Smith Machine Shrug
78.9 mSCORESWAPPED 2,495 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.
7. Hammerstrength Shrug
59.7 mSCORESWAPPED 2,391 TIMESA machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.
8. Cable Shrugs
36.5 mSCORESWAPPED 1,825 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
9. Kettlebell Sumo High Pull
67 mSCORESWAPPED 1,461 TIMESA compound exercise combining elements of a sumo deadlift and a high pull. It targets the posterior chain, particularly the glutes, hamstrings, and upper back. The sumo stance increases hip engagement, while the high pull adds an explosive element, promoting power development.
- Intermediate
- Trapezius
- Kettlebells
10. Trap Bar Shrugs
50.5 mSCORESWAPPED 1,131 TIMESThis compound exercise targets the upper back, traps, and forearm grip strength. It utilizes the trap bar for a more natural hand position, offering a safer alternative for individuals with shoulder or wrist issues. Trap Bar Shrugs are effective for improving overall pulling strength and power, making them a suitable addition to any strength program.
- Intermediate
- Trapezius
- Trap Bar