Shoulders
Upright Row
A powerful vertical pulling movement designed to build broader shoulders and thicker upper traps.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and hold a barbell with an overhand grip in front of your thighs.
Space your hands slightly narrower than shoulder-width and keep your back straight with a slight bend in your knees.
Breathe out and pull the bar straight up toward your chin, keeping the weight close to your body throughout the movement.
Lead the motion with your elbows, ensuring they remain higher than your forearms as you raise the bar.
Pause for a second at the top of the movement when the bar reaches approximately chest height.
Inhale and slowly lower the bar back to the starting position with full control.
Maintain a neutral spine and avoid using momentum or rocking your body to lift the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the bar too high above the shoulders which can cause shoulder impingement.
- Using excessive weight that forces the lower back to arch or swing.
- Allowing the elbows to drop below the level of the wrists during the pull.
- Gripping the bar too narrowly, which increases internal rotation stress on the shoulder joint.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.