Quick Answer
Upright Row is a intermediate strength exercise that targets your traps and shoulders. It uses a cable. Attach bar low pulley.
Video Tutorial
How to Perform the Upright Row
- 1
Attach bar low pulley.
- 2
Stand facing, grasp bar overhand close grip.
- 3
Arms extended.
- 4
Lift bar vertically towards chin.
- 5
Lead elbows, keep bar close.
- 6
Elbows higher than wrists.
- 7
Pause.
- 8
Lower slowly.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Upright Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Upright Row work?
The Upright Row primarily works your traps and shoulders. Secondary muscles include the biceps, middle back and upper back.
What equipment do I need for the Upright Row?
The Upright Row needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Upright Row suitable for beginners?
The Upright Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Upright Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Upright Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train traps and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.