The upright row works your side delts and traps: the bar travels up along your body with your elbows leading.
1Starting positionStart2End positionFinish
Setup
Grab the bar overhand, hands a little wider than your shoulders. Stand tall with the bar at your thighs. Shoulders down, chest up.
Execution
Take the bar with an overhand grip a bit narrower than shoulder-width, arms straight, bar at your thighs — starting position.
Exhale and pull the bar straight up along your body, elbows leading and rising above your wrists, until it nearly reaches your chin.
Inhale and lower it back down slowly.
Common mistakes
Narrow grip pulled to your chin — that pinches the shoulder; go wider than shoulder-width and pull to your lower chest.
Hands above your elbows — your elbows lead and stay higher than your hands.
Bouncing the bar with your hips — stand still.
Shoulder pinching or clicking — stop lower, or swap in lateral raises.
Alternatives
Equipment taken or the movement doesn't suit you — try Dumbbell Lateral Raise, Cable Lateral Raise, Dumbbell Upright Row. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
