Learn how to perform the upright row correctly to strengthen your upper body and develop impressive traps. This exercise targets the trapezius muscles, but it’s important to use proper form to avoid injury and maximize benefits. Our blog post offers one of the best exercises for targeting your trapezius muscles – the upright row.
looking to strengthen your upper body and get those impressive traps that make your physique stand out, then you’re in the right place. However, not all upright rows are created equal, and it’s important to perform this exercise correctly to avoid injury and maximize its benefits. That’s why we’ll be showing you the better way to do the upright row, with proper form, variations, and tips to get the most out of this exercise.
What Are Upright Row?
The upright row is a strength training exercise that primarily targets the trapezius muscles in the upper back and shoulders, as well as the deltoids, biceps, and forearms. To perform the exercise, you typically stand with your feet shoulder-width apart and hold a barbell or dumbbells in front of your thighs, with an overhand grip. From there, you lift the weight towards your chin or upper chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement. The upright row is a compound exercise that can help to improve upper body strength, posture, and shoulder stability, and can be performed with a variety of equipment, including barbells, dumbbells, cables, and resistance bands.
Exercises To Do Upright Row
The upright row is a great exercise for targeting your trapezius muscles, but there are several variations you can do to make it even more effective. Here are seven exercises you can do to perform the upright row and get stronger traps along with step-by-step instructions on how to do them:
Barbell Upright Row
The barbell upright row is a classic exercise that can be done with a straight bar or an EZ bar. Hold the bar with an overhand grip, lift towards your chest, and lower back down slowly.
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, with your hands shoulder-width apart.
- Lift the bar towards your chest while keeping your elbows close to your body and your shoulders relaxed.
- Pause briefly at the top of the movement, then slowly lower the weight back down to starting position.
- Repeat for the desired number of reps.
Dumbbell Upright Row
The dumbbell upright row is similar to the barbell variation, but uses dumbbells instead. This allows for a greater range of motion and more focus on each arm.
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip.
- Lift the dumbbells towards your chest while keeping your elbows close to your body and your shoulders relaxed.
- Pause briefly at the top of the movement, then slowly lower the weight back down to starting position.
- Repeat for the desired number of reps.
Wide-Grip Upright Row
To perform a wide-grip upright row, hold the bar or dumbbells with a wider grip than shoulder-width apart. This will target the outer part of your traps and upper back.
- Stand with your feet shoulder-width apart and hold the barbell or dumbbells with a wider grip than shoulder-width apart.
- Lift the weight towards your chest while keeping your elbows close to your body and your shoulders relaxed.
- Pause briefly at the top of the movement, then slowly lower the weight back down to starting position.
- Repeat for the desired number of reps.
Cable Upright Row
Use a cable machine to perform an upright row by attaching a straight bar to the cable and pulling it towards your chest. This variation allows for constant tension on your traps throughout the movement.
- Set up a cable machine with a straight bar attachment.
- Stand with your feet shoulder-width apart and grab the bar with an overhand grip.
- Pull the bar towards your chest while keeping your elbows close to your body and your shoulders relaxed.
- Pause briefly at the top of the movement, then slowly lower the weight back down to starting position.
- Repeat for the desired number of reps.
Smith Machine Upright Row
Use a Smith machine to perform an upright row by setting the bar at chest height and lifting it towards your chin. This variation provides stability and control while still targeting your traps.
- Set the bar of the Smith machine at chest height.
- Stand with your feet shoulder-width apart and grab the bar with an overhand grip, with your hands shoulder-width apart.
- Lift the bar towards your chin while keeping your elbows close to your body and your shoulders relaxed.
- Pause briefly at the top of the movement, then slowly lower the weight back down to starting position.
- Repeat for the desired number of reps.
Kettlebell Upright Row
Kettlebell upright row targets the traps, shoulders, and upper back muscles, while also engaging the biceps and forearms. It’s a great exercise for building overall shoulder strength and stability, and can be beneficial for those who want to improve their grip strength.
- Stand with your feet shoulder-width apart and hold a kettlebell in each hand with an overhand grip.
- Lift the kettlebells towards your chest while keeping your elbows close to your body and your shoulders relaxed.
- Pause briefly at the top of the movement, then slowly lower the weight back down to starting position.
- Repeat for the desired number of reps.
Resistance Band Upright Row
Resistance bands offer a portable and versatile option for the upright row. You can adjust the tension and perform the exercise from various angles, making it a great option for home workouts.
- Stand on a resistance band with your feet shoulder-width apart and hold the band with an overhand grip.
- Lift the band towards your chest while keeping your elbows close to your body and your shoulders relaxed.
- Pause briefly at the top of the movement, then slowly lower the band back down to starting position.
- Repeat for the desired number of reps.
Benefits Of Doing Upright Row
The upright row is a multi-joint exercise that targets the trapezius muscles, but it offers a host of other benefits as well. Here are six benefits of doing upright rows:
Builds Shoulder Strength
Upright rows target the shoulders, particularly the anterior (front) and medial (middle) deltoids. By strengthening these muscles, you can improve your shoulder stability and reduce the risk of injury.
Increases Trap Size
The primary muscle worked during the upright row is the trapezius muscle. This muscle spans the upper back and plays a crucial role in shoulder mobility and posture. Doing upright rows regularly can help to build a stronger and larger trap.
Improves Posture
By strengthening the trapezius muscles, upright rows can help improve posture. A stronger back and shoulders can help you stand up straighter and reduce the risk of slouching or hunching over.
Enhances Grip Strength
Since the upright row involves lifting a weight, it can also help improve your grip strength. This can be particularly beneficial for exercises that require a strong grip, such as deadlifts and pull-ups.
Increases Power
Upright rows can also help increase power and explosiveness in the shoulders. By performing the exercise explosively, you can train the fast-twitch muscle fibers in the shoulders, which can improve power output in other exercises like overhead presses and bench presses.
Offers Versatility
Upright rows can be performed with a variety of equipment, including barbells, dumbbells, cables, and resistance bands. This versatility makes it easy to incorporate upright rows into your workout routine, regardless of your fitness level or experience.
Tips And Techniques To Do Upright Row
Here are some tips and techniques to help you perform the upright row safely and effectively:
Start With A Lighter Weight
If you’re new to the exercise, start with a lighter weight to get the hang of the movement. This will help you to avoid injury and ensure that you’re performing the exercise correctly.
Keep Your Elbows Close To Your Body
When performing the upright row, keep your elbows close to your body. This will help you to better target your shoulders and traps and reduce the risk of injury to your rotator cuff.
Use An Overhand Grip
Use an overhand grip when performing the upright row to prevent the bar or dumbbells from slipping out of your hands. This grip also helps to activate the muscles in your forearms and can improve your grip strength over time.
Lift The Weight Towards Your Chin Or Upper Chest
Lift the weight towards your chin or upper chest, depending on your comfort level and mobility. Avoid lifting the weight above your chin or neck, as this can put unnecessary strain on your shoulders.
Control The Weight On The Way Down
As you lower the weight back down, control the movement to prevent the weight from bouncing or jerking. This will help you to better target your muscles and avoid injury.
Avoid Using Momentum
Use a controlled and deliberate movement when performing the upright row, rather than relying on momentum to lift the weight. This will help you to better target your muscles and avoid injury.
Focus On Your Form
As with any exercise, proper form is crucial for performing the upright row safely and effectively. If you’re not sure if you’re performing the exercise correctly, consider working with a trainer or watching instructional videos to ensure that you’re using proper form.
FAQs
Is the upright row bad for your shoulders?
While the upright row is a popular exercise for targeting the shoulders and traps, it can be hard on the shoulders if performed incorrectly. Specifically, lifting the weight too high or using a wide grip can put undue stress on the rotator cuff muscles and potentially lead to injury. To perform the upright row safely, keep your elbows close to your body and avoid lifting the weight above your chin or neck.
Can you do the upright row with dumbbells?
Yes, the upright row can be performed with dumbbells, as well as other equipment such as barbells, resistance bands, and cables. Using dumbbells can offer more variety in terms of grip width and can help you to better target the muscles in your shoulders and traps.
How often should you do upright rows?
The frequency with which you should perform upright rows depends on your fitness goals and experience level. If you’re new to the exercise, consider incorporating it into your routine once or twice a week, using lighter weights and fewer sets. As you become more experienced, you can increase the weight and number of sets to challenge your muscles and continue to see results. However, be sure to listen to your body and give your muscles time to recover between workouts to avoid overtraining and injury.