How to do the Upright Row
Primary: Side Delts, Traps · also works Biceps, Upper Back. Also called: dumbbell upright row, wide grip upright row.
Step by step
- 1
Stand holding dumbbells in front of your thighs with your palms facing you and hands slightly wider than shoulder-width.
- 2
Pull the dumbbells up along your body by driving your elbows out and up.
- 3
Stop when your elbows reach about shoulder height or lower if your shoulders feel pinched.
- 4
Lower slowly to the start.
Coaching cues
- Lead with your elbows
- Use a wider grip to keep the shoulders comfortable
- Stop at chest height if the shoulders pinch
Common mistakes
- Pulling the hands too high above the elbows
- Using a very narrow grip
- Swinging the torso
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Upright Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Upright Row work?
Primary: Side Delts, Traps. Secondary: Side Delts, Traps, Biceps, Upper Back
How many sets and reps of Upright Row should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Upright Row?
Same movement pattern, different equipment: Dumbbell Lateral Raise, Dumbbell Shrug, Cable Lateral Raise, Face Pull, Alternating Dumbbell Lateral Raise with Pause, Bent Over Side Raises.
Is the Upright Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.