Upright row: how to do it, muscles worked and variations
High-elbow raise for the side delt and trapezius.
All 2 variations
Cable upright row
Upright row with a low cable.
Form. Keep your wrists comfortable and control the range.
Common mistake. Pulling to a height that irritates the shoulder.
Barbell upright row
Vertical pull of a straight bar with an overhand grip close to the body up to chest height, working the deltoids and trapezius.
Form. Hold the bar overhand at shoulder width or slightly wider, raise it close to your body leading with the elbows to chest height and lower it with control.
Common mistake. Using a very narrow grip if it bothers the shoulder, lifting above shoulder height and forcing the joint, swinging the trunk, or shrugging the neck.
