If you’re looking to build bold, powerful shoulders without spending hours in the gym, it might be time to bring back a classic: the upright row. This simple yet seriously effective move targets the shoulders and upper back like few others. Whether you’re working out with dumbbells, a barbell, or even a resistance band, the upright row is a move that earns its place in any upper body routine.
In this article, we’re going to break down how to do the upright row the right way, what muscles it hits, why it’s worth adding to your routine, and how to avoid common mistakes. Let’s get into it.
What Is the Upright Row?
The upright row is a strength-training exercise where you pull weight vertically from your waist up to your collarbone, leading with your elbows. Sounds simple, right? But don’t be fooled. When done correctly, this movement targets your shoulders, traps, and upper arms — and it lights them up fast.
It’s a staple in both bodybuilding and general fitness training, often used to build width and thickness in the upper body.
Muscles Worked in the Upright Row
This exercise mainly focuses on your deltoids, especially the lateral delts (the side part of your shoulders), giving you that broad-shouldered look. It also brings in your:
- Trapezius muscles (upper back)
- Biceps (to assist the pulling movement)
- Forearms (for grip and wrist control)
What makes the upright row so good is that it trains all these muscles together, helping improve coordination and functional strength.
Why You Should Add Upright Rows to Your Routine
Let’s be honest — shoulder exercises can start to feel repetitive. Presses, lateral raises, front raises — it’s all helpful, but sometimes you want a little more variety and intensity. The upright row checks that box and then some.
1. It Builds Shoulder Strength and Size
Want broader shoulders or more definition up top? The upright row directly targets the lateral delts — those side shoulder muscles that make your upper body look more shaped and athletic.
2. Improves Posture
Because the move strengthens the traps and upper back, it helps pull your shoulders back, supporting better posture. That’s great for anyone who spends hours hunched over a desk.
3. Great for Supersets
The upright row is quick, effective, and perfect to add into circuits or pair with other moves for a burn-out set.
4. Minimal Equipment Needed
You can do it with dumbbells, a barbell, a resistance band, or even a kettlebell. Perfect for home workouts or when you want to mix things up.
How to Do the Upright Row: Step-by-Step Guide
Let’s break it down using dumbbells — one of the most accessible tools.
Starting Position:
- Stand tall with your feet about shoulder-width apart.
- Hold a dumbbell in each hand with your palms facing your thighs.
- Keep your arms extended, and let the weights rest in front of your body.
The Movement:
- Inhale and brace your core.
- Pull the dumbbells upward along your torso.
- Lead with your elbows — they should always be higher than your hands.
- Stop when your elbows are about shoulder height.
- Pause at the top for a second.
- Lower the dumbbells back to the starting position slowly.
How Many Reps and Sets?
That depends on your goal:
- For strength: 3–5 sets of 6–8 reps with heavier weight
- For size and tone: 3–4 sets of 10–12 reps
- For endurance and conditioning: 2–3 sets of 15+ reps with lighter weight
Make sure to rest 30–60 seconds between sets. And always prioritize form over how much weight you lift.
Variations of the Upright Row
Feeling a bit advanced? Or want to target different parts of your shoulders and traps? Here are some upright row variations you can try:
1. Barbell Upright Row
The classic version. Great for going heavier, but be careful with your wrist positioning. Keep your grip wider to avoid shoulder pinching.
2. Resistance Band Upright Row
Perfect for travel or home use. Just stand on the band, grab the handles, and perform the row exactly like you would with weights.
3. Kettlebell Upright Row
Hold one or two kettlebells. The shape of the bell makes this variation a little easier on the wrists for some people.
4. Wide-Grip Upright Row
Using a wider grip (especially on a barbell) can reduce the stress on your shoulders and place more focus on your traps and upper back.
Upright Row Do’s and Don’ts
Here’s how to make sure you’re doing this move safely and getting the most out of it:
Do:
- Keep your elbows higher than your wrists during the pull.
- Use a controlled motion — avoid jerking or using momentum.
- Engage your core for stability.
- Keep your shoulders relaxed at the bottom.
Don’t:
- Use too much weight. This is a form-first move.
- Pull higher than your collarbone — going too high can irritate the shoulder joint.
- Let your wrists bend too far in — it strains the joints.
- Shrug your shoulders excessively. Let the traps engage naturally.
Common Mistakes to Watch Out For
1. Rounding your shoulders:
Focus on keeping your shoulders back and chest up.
2. Pulling too high:
Once your elbows are level with your shoulders, that’s high enough.
3. Going too fast:
Slow it down. The real benefits come from control and time under tension.
Combine with Other Shoulder Builders
Here’s a quick upper body combo that pairs great with upright rows:
- Upright Row – 3 sets of 10 reps
- Overhead Dumbbell Press – 3 sets of 8 reps
- Lateral Raise – 3 sets of 12 reps
- Face Pulls or Band Pull-Aparts – 3 sets of 15 reps
This combo works the front, side, and rear delts, plus hits your traps and upper back — full coverage.
Can Everyone Do Upright Rows?
Most people can do them safely if they follow good form. That said, if you have shoulder issues like impingement or rotator cuff injuries, this exercise might not be ideal. In that case, swap it for moves like lateral raises or front raises, which are often gentler on the joints.
When in doubt, check with a trainer or physical therapist before adding them into your plan.
Final Thoughts
The upright row is one of those timeless moves that just works. It builds strong, defined shoulders, targets the traps and biceps, and fits into just about any routine. You don’t need a bunch of gear or tons of time — just a pair of weights and a little focus.
Whether you’re training for aesthetics, posture, or everyday strength, adding the upright row to your workout can help you see and feel results.
