The upright row is a resistance exercise involving pulling a weight vertically from the hips up toward the chin or chest. As a compound exercise, it engages multiple joints and muscle groups simultaneously, making it an efficient way to build upper body strength. Although often debated, it is a popular staple in strength training programs due to its effectiveness in targeting specific shoulder and upper back muscles. It is typically performed with a barbell, but can also be executed using dumbbells, kettlebells, or a cable machine.
Anatomy and Function
The upright row primarily targets the deltoid muscles, specifically the anterior (front) and medial (side) heads of the shoulder. The medial deltoid is heavily activated, contributing to shoulder width. The movement involves simultaneous shoulder abduction (moving the arms away from the body) and shoulder elevation.
The upper fibers of the trapezius muscles also contribute significantly, assisting in shrugging the shoulders upward during the lift. They work with the deltoids to execute the upward rotation of the scapula. Additionally, the biceps brachii act as secondary movers, flexing the elbow as the weight is pulled up along the torso.
Step-by-Step Execution
To perform the standard barbell upright row, stand upright with feet hip-width apart and the core engaged. Grasp the barbell with an overhand grip, palms facing the body, allowing the bar to rest across the front of the thighs. The traditional grip width is moderate, slightly narrower than shoulder-width.
Initiate the lift by exhaling and pulling the bar straight up toward the chin, keeping it close to the body. The elbows should lead the motion, flaring out to the sides and pointing upward as the bar travels vertically. Focus on contracting the shoulders and upper traps.
Pull until the bar reaches the collarbones or upper chest, and the elbows are positioned above the wrists. Pause briefly at the peak before beginning the descent. Inhale and slowly lower the barbell back to the starting position along the same path to complete the repetition.
Minimizing Shoulder Impingement Risk
The upright row has a reputation for potentially causing shoulder issues, specifically subacromial impingement, which occurs when tendons in the shoulder are pinched. This risk arises because the traditional execution forces the shoulder joint into excessive internal rotation while under load, especially when the arms are raised too high. This can compress the rotator cuff tendons against a part of the shoulder blade.
A primary safety modification is to limit the range of motion, ensuring the elbows never rise higher than the shoulders. Stopping the pull when the arms are parallel to the floor helps to avoid the most problematic angles of internal rotation and elevation. This adjustment effectively turns the movement into a “High Pull” variation, protecting the glenohumeral joint.
Adjusting the grip width also affects joint safety. A wider grip, approximately 1.5 times shoulder-width, can reduce the degree of internal rotation in the shoulder joint, making the exercise more comfortable. Keeping the bar closer to the body and driving the elbows out shifts the emphasis to the medial deltoid while mitigating the risk of pinching soft tissues.
Equipment Variations and Alternatives
The upright row movement pattern can be adapted using different equipment. Using dumbbells instead of a barbell allows for a non-fixed grip, giving the shoulders and wrists greater freedom to find a natural path of motion. Performing the exercise with a cable machine provides constant tension throughout the entire lift, maximizing muscle time under tension. The EZ-bar is a popular variation because its curved shape allows the user to adopt a semi-pronated or neutral wrist position. This can reduce wrist and shoulder strain compared to a straight barbell, accommodating individual joint anatomy.
Alternatives
For those who must avoid the vertical pulling motion entirely due to persistent shoulder discomfort, several alternatives effectively target the same muscle groups:
- The lateral raise is an isolation exercise that focuses predominantly on the medial deltoid to achieve shoulder width.
- The face pull, typically performed with a cable machine, is highly effective for strengthening the rear deltoids and upper back, promoting better shoulder health and posture.
- The dumbbell high pull involves a hip drive to initiate the movement but limits the upper range of motion to a safer elevation below shoulder level.