Is the upright row bad for my shoulders?

It can be if you have existing impingement issues or pull too high. Stop once your elbows are level with your shoulders to keep the tension on the muscles rather than the joint.

How wide should my grip be on the bar?

A shoulder-width or slightly narrower grip is standard for targeting the lateral deltoids. Avoid an extremely narrow grip as it increases internal rotation and stress on the wrists.

Can I do this exercise every day?

No, your shoulders require rest to recover and grow. Include this movement in your routine two to three times per week with at least 48 hours between sessions.

Upright Row on Multi Press Guide: Shoulder Strength

Master the multi press upright row with our professional guide. Learn proper form, avoid common mistakes, and build bigger shoulders safely.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Trapezius
Biceps
Brachialis

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders