How do you make an upright row?

The upper back muscles can sometimes be neglected during exercise because they are out of sight, out of mind. It is impossible to see this set of muscles without a mirror and it can be difficult to train them. This is where the upright row, or standing row, comes into play. It’s a great upper body move to complement other exercises like lat pulldowns, pushups, and chest presses.

Neglect this exercise at your own risk. Well-developed traps (trapezius) are important for maintaining aesthetic balance, but will also help you perform various types of exercises, such as squats, deadlifts and the military press.

That said, it’s an easy exercise to get it wrong, and incorrect form can easily lead to shoulder injuries. Read on to find out how to perform an upright row with perfect form for maximum benefit.

What are the advantages of upright rows?

how do you do an upright row?

(Image credit: Shutterstock)

The upright row focuses on building a variety of muscles, including lateral deltoids, trapezius and biceps. “This exercise is often used for aesthetic enhancements aimed at improving upper body muscle definition,” said Rosaria Barreto, personal trainer and director at Vitality Hub†

Other benefits of adding upright rows to your strength routine include improving the posterior chain for better biomechanics and posture. It’s a matter of caution, though: “Research suggests this exercise has a high risk of injury compared to most other upper-body exercises because of the positioning of the wrists and elbows,” Barreto warns.

To avoid injury, the exercise should be performed correctly and performed only after a proper warm-up. Be sure to complete five to 10 minutes of low- to moderate-intensity cardio, such as running, boxing, or cycling, followed by dynamic stretches to prepare your body for this exercise.

How do you make an upright row?

This exercise can be performed with a barbell or two barbells (here are the best adjustable barbells for home weight lifting).

Start by holding the handle of the weights close to your thighs with your palms facing in. Make sure your elbows are soft and your shoulder blades are pulled back. Begin leading the barbell/dumbbell up toward the chest, leading your elbows high and away from the body.

Pause once you’ve reached shoulder height and focus on squeezing your traps. Then slowly lower the weight back along the body in a controlled manner to the starting position. Keep your abs and back muscles contracted during the exercise.

For muscle growth, it’s best to perform the upright row with higher reps at a light to moderate weight. Perform between three to five sets of 12 to 15 reps.

If you’re switching between a barbell and barbells, make sure they weigh a little less than half the weight of a barbell. If you used a 30-pound barbell, replace it with two 12-pound dumbbells.

Common mistakes that can llead to injury include raising the elbows too high – make sure to stop when your elbows are level with your shoulders.

Lifting too much weight can also quickly put too much stress on your shoulders, so choose a barbell or weight that allows for slow, controlled movement. It’s also important to keep your torso upright and engage your core. This allows the movement to isolate the shoulders and upper back.

How do you make an upright row easier or more difficult?

This exercise can be adapted to your fitness level in several ways. The most obvious adjustment is to increase or decrease the weight. You’ll know if the weight is too heavy if you have to swing your hips to lift the weight.

If you have a history of shoulder, elbow or wrist pain, using a kettlebell may be more appropriate due to the better placement of the hands when lifting.

Finally, there are several ways to change the style of an upright row, including using a cable machine or a resistance band. Check out the best resistance bands for all your home workouts here.

Looking for an alternative arm workout? Here’s how to do a one-arm row and how to do an Arnold press.

Looking for more training inspiration? Here’s a resistance band workout that will build your arms without weights, a guide to getting your shape right for the barbell row, and an exercise that’s just as good as planks for blasting your core.