TrapsShouldersBarbellDumbbellintermediate
Upright Row
The upright row targets the upper traps and lateral deltoids. Pull a barbell or dumbbells from waist height up to chin level, leading with your elbows.
How to Perform
1
Grip the bar with a shoulder-width or slightly narrower grip.
2
Pull the bar straight up along your body, leading with your elbows.
3
Raise until the bar reaches chin level or your elbows reach shoulder height.
4
Lower under control.
5
Use a wider grip if you experience shoulder discomfort.
Common Mistakes to Avoid
Using too narrow a grip, which impinges the shoulder.
Pulling too high above shoulder level.
Using momentum by swinging the body.
Muscle Activation
Traps75%
Shoulders55%
Variations
Face Pull
Shoulders*beginner
Cable Upright Row
Shoulders*intermediate
Cable Upright Row
Traps*intermediate
Dumbbell Upright Row
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