Primary Muscle Group: Deltoids
Secondary Muscle Group: Traps
Equipment Needed: Barbell
The Benefits of Upright Row
The barbell upright row is a barbell exercise that builds stronger and bigger Shoulders. Many lifters combine this move with either their back or shoulder workout since it involves both body parts.
This is a lift that requires perfect form for the best results and to avoid injury. It is generally performed by bodybuilders, but also used in circuit training sessions and high-intensity interval training (HIIT) classes using dumbbells, kettlebells, or barbells.
Some benefits of the Upright Row are;
Builds the traps and rear and medial deltoids.
Can adjust grip width for comfort and to avoid shoulder pain.
Can help improve other exercises such as the clean and press.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Upright Row
During the Upright Row you bring your arms up, the upper arm rotates internally in the shoulder. This isn't too much of an issue if you have healthy shoulders, perfect posture and perfect technique, but very few people have all three.
How To Do Upright Row
1. The barbell upright row is one of the best exercises for building the shoulders and upper traps. To start, load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart.
2. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart. 3. Pick the bar up, bending at the knees and keeping your back straight.
4. Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height - nearly touching your chin).
5. Pause, and then slowly lower the bar back to the starting position.
6. Repeat for desired reps.
For Perfect Technique
Focus on keeping your elbows higher than your forearms. The elbows push the motion.
Keep your body fixed throughout the set. Don't lean forward as you lower the bar, and back as you raise it. Movement of the body makes the upright row easier, and you will not get the most out of it.
Pause and squeeze the traps at the top of the movement, and then lower the bar really slowly if you want to add a bit of intensity to the exercise.
Once you have mastered the Upright Row exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Machine Rear Delt Fly
1. Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level. Tighten your core throughout the movement.
2. Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder). Pull the weight, focusing all of the tension in your shoulder muscles.
3. Pause when the handles are at your sides then slowly return to the starting position. Do not allow the plate to touch the weight stack.
How To Do Dumbbell Front Raise
1. Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
2. Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs. Ensure that you have a firm grip.
3. Brace the abdominal muscles.
4. Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
5. Return the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.