How to Do Upright Row: Step by Step
- Grip bar narrower than shoulder-width
- Pull bar up along body to chin level
- Lead with elbows — keep them higher than hands
- Lower with control
Common Mistakes to Avoid
- Going too narrow — stresses wrists
- Pulling too high — stop at chin
- Using momentum
Upright Row Tips
- Start with bodyweight or light weight to master the form before progressing
- Focus on the mind-muscle connection — think about the target muscle working
- Control both the lifting and lowering phases for maximum muscle activation
- Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results
Muscles Worked
shoulderstraps
Equipment
barbell
Tracking
Count reps