ShouldersBarbell or dumbbellsBeginnerLateral deltsUpper traps
Upright Row
The upright row trains the lateral delt and upper traps simultaneously. Grip width determines shoulder safety — a wider grip reduces internal rotation and the associated impingement risk.
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Form Guide
Step-by-step: Upright Row
1Use a wider grip (just outside shoulder width) to reduce shoulder impingement.
2Pull the bar straight up to your lower chest — not your chin.
3Elbows lead the movement and stay above the bar throughout.
4Do not shrug at the top — let the shoulders lead.
Common Mistakes
What most people get wrong
Narrow grip: concentrates internal rotation at the shoulder and creates impingement.
Pulling to chin height: higher than needed. Mid-chest height is sufficient.
Programming
How to program the Upright Row
3 sets of 10–15 reps. Many coaches replace upright rows with face pulls and lateral raises for similar muscle stimulus with zero impingement risk. Include or exclude based on your shoulder health.