Upright Row
Stand holding a barbell with a shoulder-width or slightly narrower grip, arms hanging in front of thighs. Pull the bar straight up along your body, leading with elbows, until the bar reaches upper chest level. Keep elbows higher than wrists throughout. Lower with control. Builds side delts and upper traps.
Muscles worked
Primary
Equipment
How to do it
- Stand tall with the bar in front of the thighs and hands just inside shoulder width.
- Brace the core and keep wrists straight.
- Pull the bar upward close to the body with elbows leading.
- Stop around lower-chest height or before the shoulders pinch.
- Pause briefly without shrugging hard.
- Lower under control to straight arms.
Watch for
- Pulling the elbows far above shoulder height.
- Wrists folding under the bar.
- Leaning back to finish the rep.
Breathing
Exhale as you pull up, inhale as you lower.
Tip
Use a moderate range and stop earlier if the front of the shoulder feels crowded.
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