Shoulders
Upright Row, on Multi Press
Build stronger shoulders and traps with the controlled stability of the multi press machine.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the bar height on the multi press so it rests at mid-thigh level.
Stand close to the bar with your feet shoulder-width apart and grasp the bar using an overhand grip with hands slightly narrower than shoulder-width.
Keep your back straight and chest up as you unlock the bar from the safety racks.
Pull the bar vertically toward your chin by leading with your elbows, keeping the bar as close to your body as possible.
Continue the movement until your elbows reach shoulder height or slightly above.
Pause for a brief moment at the peak of the contraction, then slowly lower the bar back to the starting position.
Re-engage the safety locks once your set is complete.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive weight that forces you to swing your hips for momentum.
- Allowing the wrists to rise higher than the elbows during the pull.
- Shrugging the shoulders excessively before starting the rowing motion.
- Pulling the bar too high, which can cause impingement in the shoulder joint.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.