How to Perform Upright Row: Benefits & Muscles Worked

What Is an Upright Row?

The upright row is a strength exercise that mainly targets your shoulders and upper back. It involves pulling a weight straight up to your chest while keeping it close to your body. This move works several muscles at once, especially your deltoids and trapezius.

It’s often done using:

• Dumbbells
• A barbell
• A resistance band
• A cable machine

Why Should You Do Upright Rows?

Here are a few good reasons to include upright rows in your workout:

• Builds stronger shoulders
• Shapes the upper back
• Improves posture
• Supports better performance in sports and other workouts

How to Do an Upright Row Safely

Step-by-Step Instructions

Doing the upright row correctly is important for avoiding injuries and getting the best results. Here's how to do it:

1. Stand tall with your feet shoulder-width apart.
2. Hold your weight (barbell, dumbbells, or band) in front of your body with your palms facing you.
3. Pull the weight up toward your chest. Your elbows should go higher than your wrists.
4. Pause at the top, keeping your core tight.
5. Lower the weight slowly back to the starting position.

Form Tips

• Don’t lift too high, stop when your elbows reach shoulder height.
• Keep your back straight.
• Don’t swing your arms or rush through the move.
• Start with light weights to avoid shoulder strain.

Want a visual guide? MyFitnessCoach has easy-to-follow video tutorials for upright rows and more. Download the app today!

Muscles Worked in Upright Row

The upright row is a compound movement, which means it works more than one muscle at a time. The main muscles worked include:

• Deltoids (Shoulders): Helps lift your arms.
• Trapezius (Upper Back): Supports shoulder movement.
• Biceps: Assist with pulling the weight.

It’s a great choice if you want to target both your shoulders and upper back in one move.

Upright Row Variations

Upright Row with Dumbbells

• Great for beginners.
• Allows better control of hand position.

Barbell Upright Row

• Better for lifting heavier weights.
• Keep your grip a bit wider to protect your shoulders.

Resistance Band Upright Row

• Gentle on the joints.
• Easy to do at home.

Cable Upright Row

• Provides constant tension.
• Ideal for muscle control and definition.

Try all these variations inside the MyFitnessCoach app with guided workouts and tracking!

Common Mistakes to Avoid

Here are some mistakes people often make during upright rows:

Lifting the Weight Too High

Going above shoulder height can cause shoulder pain. Stop when your elbows are in line with your shoulders.

Using Too Much Weight

Start light and increase slowly. This prevents injuries and keeps your form clean.

Bending or Arching Your Back

Keep your core tight and back straight. If your back arches, the weight may be too heavy.

How MyFitnessCoach Can Help

With MyFitnessCoach, it’s easier to learn, track, and master exercises like the upright row. The app has:

• Workout Logger to track sets, reps, and weights
• Video Demonstrations for correct form
• Customized Workout Plans based on your level
• Progress Tracking through smart wearables
• Fitness Badges to keep you motivated
• Prehab & Rehab Workouts to prevent injury
• Nutrition Plans to support your strength goals

Download MyFitnessCoach now and start building strong shoulders with upright rows and many more exercises designed for your body and lifestyle.

Benefits of Adding Upright Rows to Your Routine

Adding the upright row to your workout plan can bring many benefits:

• Improved shoulder strength
• Better posture
• Increased muscle definition
• Stronger upper back
• Great addition to upper body or full-body workouts

If you’re doing a push-pull split or upper-lower body routine, upright rows fit right in.

How Often Should You Do Upright Rows?

You can safely add upright rows to your workouts 1 to 2 times per week, depending on your program. Just make sure your shoulders are rested and not sore before each session.

If you’re following a plan inside MyFitnessCoach, upright rows will be included naturally in your upper body or full-body days with the right frequency for your goals.

Final Thoughts

The upright row is a great move for building shoulder and upper back strength. It’s simple, effective, and easy to add to your routine. Just be careful with your form and start with light weights.

To make things easier, use MyFitnessCoach, your personal fitness app that includes everything you need from beginner guides to custom workout plans and progress tracking. Start today and make each upright row count.

Download MyFitnessCoach now and take your upper body workouts to the next level.