FormTwin › Exercises › Upright Row

What muscles does the Upright Row work?

The upright row is a vertical pull that trains the side delts and traps together, building shoulder width and upper-trap thickness.

Primary muscles worked

Secondary muscles worked

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How to do the Upright Row

  1. Hold a bar or dumbbells at arm's length, hands about shoulder-width.
  2. Stand tall with a braced core.
  3. Pull the weight up along your body, leading with the elbows.
  4. Stop around chest height, elbows level with the shoulders.
  5. Lower under control to full arm extension.

Common mistakes

Variations

Dumbbell upright rowCable upright rowWide-grip upright row

Frequently asked questions

What muscles does the upright row work?

The upright row trains the side delts (which widen the shoulders) and the upper traps, with the biceps and forearms assisting the pull. A wider grip biases the delts; a narrower grip emphasises the traps.

Is the upright row bad for your shoulders?

It can be if you pull too high or use a very narrow grip, which forces internal rotation and can pinch the shoulder. Stopping around chest height and using a wider grip makes it much safer.

Upright row vs lateral raise for side delts?

The lateral raise isolates the side delts more cleanly; the upright row lets you use more weight and adds trap work but with more shoulder stress. Many lifters prefer lateral raises for delt isolation.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.