Upright Row

Combines side delt and traps. A slightly wider grip and not pulling above chest height reduces shoulder impingement.

• Compound
• Barbell
• Intermediate

How to do it

• Grip at shoulder width or slightly wider
• Lead with your elbows up and out
• Do not pull above chest level

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Lift for 1 s leading with your elbow, lower for 2 s under control

Common mistakes

• A very narrow grip plus pulling to your chin (it pinches the shoulder)
• Using hip momentum
• Hunching your head towards your shoulders

Muscles worked

Primary

• Side delt
• Traps

Secondary

• Biceps

Alternatives

• Lateral Raise
• Shrug
• Face Pull