Upright rows target the deltoid and trapezius muscles of the shoulders and upper back. The exercise is performed standing up with a barbell, dumbbells, an EZ curl bar, or cable machines. Safety precautions are necessary to avoid shoulder impingement or exacerbation of pre-existing conditions.
Upright rows are strength-training exercises that primarily target the deltoid and trapezius muscles of the shoulders and upper back. The exercise is normally performed standing up, using a barbell for resistance. Alternatively, dumbbells, an EZ curl bar, or cable machines can be used in place of the bar. While upright rows are often considered a classic movement for building size and strength in the shoulders and upper back, certain safety precautions are necessary to avoid shoulder impingement or exacerbation of pre-existing conditions.
Upright rows performed correctly target the deltoids, upper trapezius, and biceps brachii muscles. To a lesser extent, the forearms, gluteal muscles, and core muscles are activated as synergists and stabilizers. During the movement, the deltoid group is primarily responsible for raising the arms to horizontal, after which the trapezius rotates the scapula to allow for the final phase of the movement. In general, a wider grip on the bar will emphasize the deltoid stimulus, while a shoulder-width grip will focus more on the upper trapezius. Grips narrower than shoulder width should generally be avoided.
The starting position for upright rows involves standing with your feet slightly apart, your back straight, and your core muscles engaged. To begin, the bar is gripped at thigh height with a wide overhead grip. Keeping the elbows high and out to the sides, the weight is raised along the body. If desired, the bar can be held slightly off the body, a modification that adds more stimulation to the deltoids.
When the bar reaches the chin, the breath is exhaled forcefully and a brief isometric contraction can be held at the top of the movement. The bar is lowered to the starting position in a slow and controlled manner. Throughout the exercise, the neck should remain neutral and the eyes should be focused forward. The movement should be performed in a rhythmic manner, with an emphasis on the quality of the movement rather than the mass of the resistance. Leaning, bouncing, or jerking to assist the weight indicates that too much weight is being attempted, and the resistance needs to be reduced to allow for proper form.
The shoulder joint has the greatest range of motion of any joint in the human body, and the associated muscles are capable of generating considerable force. As a result, this joint is particularly vulnerable to injury. Upright rows performed with a close grip require a greater degree of internal rotation, which reduces the space between the humerus and the shoulder girdle. This can cause impingement of the delicate shoulder tissue.
When performed with proper form, upright rows are a good compound movement for building mass and strength in fit and healthy individuals. The potential for injury during upright rows makes the exercise a poor choice for people with pre-existing shoulder pain, swelling, or irritation. Any athlete doing an exercise program that includes upright rows should take extra care to use good form and sensible loading to minimize the chance of injury.
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