The upright row is a vertical pull for the shoulders and traps — you draw a barbell or dumbbells straight up toward the upper chest, leading with the elbows. Here's how to do it with good, shoulder-friendly form, the muscles it works, the mistakes to avoid, and how to program it.
The upright row is a vertical pull that works the side and front deltoids and the upper trapezius, with the biceps and forearms assisting. You stand holding a barbell or dumbbells in front of your thighs, then lead with the elbows to pull the weight straight up close to your body toward the upper chest. It builds the shoulders and traps together — but grip width and pull height matter: a too-narrow grip or pulling the elbows too high can pinch the shoulder, so stop where it feels comfortable.
The upright row is a vertical pull that trains the shoulders and traps at once. The deltoids and upper traps drive the weight up, while the biceps and forearms assist and the core keeps you upright.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Deltoids (side & front) | Raise the upper arm as the elbows lead the weight up |
| Assisting | Upper trapezius | Shrugs and elevates the shoulder blades near the top |
| Assisting | Biceps, forearms | Bend the elbows and hold the grip through the pull |
| Stabilizers | Core, upper back | Keep the torso upright and braced under load |
Step-by-step form for the barbell or dumbbell upright row. Prioritize a comfortable shoulder path over how high you pull.
If you want to train the shoulders and traps with a friendlier or different emphasis, these are the common swaps:
The upright row fits on any push, shoulder or upper-body day as an accessory. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Shoulder & trap size | 2–4 × 8–12 | Moderate load, controlled tempo, stop at a comfortable, pain-free height |
| Volume / pump | 3 × 12–15 | Lighter, keep the weight close to the body and the reps smooth |
| Frequency | 1–2× / week | Progress by adding a rep or small increment when you hit the top of the range |
Upright rows pair well with a lateral raise to isolate the side delts and an overhead press for pressing strength. Read up on RPE to gauge how hard each set should feel.
Log every upright row set — weight, reps, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your shoulder work climb over the weeks. You can add warm-up sets, supersets and rest-timer holds, then drop the movement into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It works the side and front deltoids and the upper trapezius, with the biceps and forearms assisting the pull. It's a vertical pull that builds the shoulders and upper traps together.
It can bother some shoulders. A very narrow grip combined with pulling the elbows high can pinch the shoulder in some people. A wider grip, stopping around shoulder height, or switching to dumbbells or a cable usually helps.
Pull until your elbows reach about shoulder height, or lower if that feels better. There's no need to bring the bar to your chin. Going only as high as the shoulders allow keeps the delts and traps working without straining the joint.
A grip around shoulder width or slightly wider is usually more shoulder-friendly than a narrow grip. A wider grip lets the elbows travel more comfortably. Dumbbells or an EZ-bar also let the wrists and elbows find a natural path.
For shoulder and trap size, about 8–12 reps across 2–4 working sets. Keep the movement controlled and pain-free rather than heavy, and stop any set that causes shoulder discomfort.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.