Barbell upright row: how to perform it.
The upright row hits lateral delts and traps in one movement: the bar travels up along the body, pulled by the elbows. It's also the exercise with the worst reputation for shoulder health, almost always because of two details: too narrow a grip and elbows raised too high.
Starting position
- Overhand grip, hands shoulder-width or a bit wider: narrower = more internal rotation = more discomfort.
- Standing, bar resting against your thighs, core braced.
- Shoulders down at the start, chest open.
Proper form
- Pull the bar upward leading with your ELBOWS, keeping it a palm's width from your body.
- Stop when your elbows reach shoulder height, not beyond: the bar will sit between your sternum and collarbones.
- Hold for a beat at the top, shoulders away from your ears.
- Lower over 2-3 seconds along the same path, until your arms are fully extended.
- No hip thrust for momentum: if you need to swing to get it up, the load is too heavy.
When to inhale, when to exhale
Exhale as you pull up, inhale as you lower.
Mistakes to avoid
That's where the upright row earns its bad reputation: past that point the humerus starts conflicting with the acromion. The useful range ends with elbows parallel to the floor.
Hands touching forces the wrists to bend and the shoulders into heavy internal rotation. Shoulder-width or wider: same muscle work, joints spared.
If the bar travels forward, it turns into a poorly executed heavy front raise. The right path grazes your shirt on the way up.
DAWT tip. The shoulder-friendliest version is on the cable with a rope attachment or with two dumbbells: the grip can rotate naturally as you pull up. If the barbell has always bothered you, don't force it: the muscle doesn't know which tool you're using.
Variations and alternatives
Quick answers
Do upright rows hurt your shoulders?
With a narrow grip and elbows shooting toward the ceiling, often yes. With a shoulder-width grip and elbows stopping at shoulder height, they're safe for most people. If discomfort persists anyway, lateral raises and face pulls cover the same ground.
What muscles do upright rows work?
Lateral delts and traps primarily, with biceps and forearms assisting. Grip width shifts the emphasis: wider toward the delts, narrower toward the traps.
Related exercises
How much should you load on this exercise?
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