upright row | How To Do Upright Row | Variations of upright row

Hello and welcome back Guy’s in our new blog. Here we know about the best Shoulder Exercise  that is Upright row. We discuss about upright row, benifits of this exercise,How to Do, variations of this exercise and most important thing Some Common Mistakes that made by peoples.

The upright row is an weight training exercise that performed by athletes by holding a weight with an overhand grip and lifting it straight up to the collarbone.The upright row is an compound exercise involving the trapezius, deltoids and biceps. Unlike the deltoids, the more compressed the trapezius muscles are, the more often the exercise is performed.

You can perform this exercise with the help of Barbells, dumbbells, kettlebells or a cable machine.Because of the amount of internal rotation of the humerus during this movement, this exercise can worsen shoulder injury syndrome.

The upright row is considered one of the best muscle builders for the back and shoulders. It is also potentially dangerous for the shoulders, requiring correct form for best results and to avoid injury. This exercise is typically performed by bodybuilders and is also used in some campus and training center’s

Benefits Of Upright Row

Upright row

We know ever exercise have their own benefit and so many benefits but her we discuss some most important benefits of upright row exercise.

This exercise is works on your the frontal middle head of the deltoids (shoulder muscles). This exercise also helps build the trapezius and rhomboids (muscles in the middle and upper back) and even the biceps muscles (the front of the upper arm).

All these muscles help to facilitate lifting and stretching movements. This helps to lifting grocery bags off the floor to put them on the counter, pulling up any item.l, and other similar actions.

This exercise is mainly perform by bodybuilders/athletes who are targeting specific muscles. However, research indicates that the straight row can also be part of an effective strength training routine for others, such as a workout designed for career firefighters.

How To Do Upright Row

Upright row


  • Stand on your feet shoulder width apart. Grab the barbell and allow it to hang in front of you at your arms’ length. Your palms should be facing your body and your hands should be in line with your thighs.
  • ‌Breathe inward and tighten your abdominals. Keep your back straight, chest up and eyes focused on the front side.
  • ‌lift the barbell straight up (towards the chin)as you exhale. Lead with the elbows and keep the bar close to the body. Your arms should not be parallel to the shoulders.
  • ‌Pause for 2-3 second at the top of the movement.
  • ‌As you inhale while lowering the barbell, returning it to the starting position.

Variations Of Upright Row

You can Make this exercise more accessible for beginners and to increase the effort required as you build strength.

1: Dumbbell Upright Row

Dumbbell upright row

If you don’t have any barbell, you can do a Upright a row with a set of dumbbells. When performing this variation, keep your hands in the same normal position as you would during an upright row of barbells. palms facing in and hands should be in line with the thighs.

Use dumbbells only if you know how to do this exercise correctly. It’s best to use a barbell until you’ve developed your technique.

2: Kettlebell Upright Row

Kettlebell workout



Kettlebell upright row is an another varient of upright row.You can also use a kettlebell when doing straight rows. The advantage of using this type of weight is that you can control it with both hands (as with a barbell) versus controlling each weight individually (as you would with dumbbells).

3: Cable Upright Row

Upright row

Another straight row variation is to use a cable machine. The cable system allows for smooth movement and you can easily adjust the weight to match your strength level. This exercise begins by holding the bar at thigh level and pulling it up towards your chest. The cable upright row is the very simple exercises to do in compression of other upright row exercise.

Some Common Mistakes

Avoid these mistakes when doing Upright Row to keep this exercise safe and effective.these are some common mistakes that made by peoples.

1: Grip Position

Grip position

Grip position is very important in all exercises because your grip decides the exercise effectiveness and save Frome casual injuries.This exercise can strain the wrists, so use only a wide grip. It is advisable to keep them shoulder-width apart to protect the wrists and shoulders. Using the wide grip also increases the activation of the deltoid and trapezius muscles.

2: Hand Position

While lifting, keep your elbows above the level of your forearms. Do not raise your arms above parallel to avoid a collision, which is a condition that reduces the full range of motion of your shoulder.

3: Choose Wrong Weight

Upright row

Choosing weight is the another most important factor in any exercise mainly in shoulder exercise. Its main effect goes in you exercise effectiveness. You can do your exercise in hight weight but whole exercise in not effect your body highly.

Do not lift heavy with this exercise unless you are experienced and trust your shoulder joints. The shoulder joint is a very complex system and injuries can seriously affect your exercise goals while also being slow to heal. Shoulder injuries can occur with excessive weight.

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