Upright Row
Train traps and upper-back pulling strength through vertical pulling.
Primary Muscle
Traps
Secondary Muscles
Biceps
Difficulty
Intermediate
Equipment
Barbell
Primary
Traps
Equipment
Barbell
Level
Intermediate
Exercise Overview
Train traps and upper-back pulling strength through vertical pulling.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Develops lat strength and pull-up capacity
- Improves grip and upper-back endurance
- Supports shoulder health and posture
- Builds width and pulling power
Equipment Required
Required
Barbell
Alternative Equipment
Technique
- 1.Set grip width and start from a dead hang or partial stretch.
- 2.Pull chest toward the bar by driving elbows down and back.
- 3.Pause briefly at the top without cranking the neck forward.
- 4.Lower under control to full extension each rep.
Coaching Cues
Key Cue
Pull elbows toward your back pockets, not just your chin over the bar.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Kipping or swinging body weight
- Not reaching full extension at the bottom
- Neck cranking forward at the top
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Upright Row work?
Upright Row primarily targets Traps. Secondary emphasis includes Biceps. This compound movement uses a vertical pull pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Upright Row good for beginners?
Upright Row is rated Intermediate difficulty. Beginners can use it after learning basic movement patterns, but should start light and prioritize form. Use controlled reps and stop before form breaks down.
How many sets should I perform for Upright Row?
Most programs use 3–4 working sets of 8–15 reps depending on goal. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Upright Row at home?
Upright Row typically requires Barbell. At home you may need substitute equipment or a gym setup, unless you have the listed gear available.