What muscles does the Upright Row work?

The Upright Row primarily works your side delts and shoulders. It also recruits your traps and front delts as secondary movers.

What equipment do I need for the Upright Row?

You need a barbell and dumbbells to perform the Upright Row.

A typical prescription for the Upright Row is 3–5 sets of 6–10 reps. Rest about 60–90 seconds between sets.

The Upright Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

Exercise library · Shoulders

Vertical pulling motion targeting shoulders and traps.

Also known as: Barbell Upright Row, Dumbbell Upright Row, Cable Upright Row, High Pull

IntermediateBarbell · Dumbbells

The numbers

Sets

3–5

Reps

6–10

Rest

60–90 s

The play-by-play

What separates good from great

Common questions

What is the Upright Row?: Vertical pulling motion targeting shoulders and traps.
What muscles does the Upright Row work?: The Upright Row primarily works your side delts and shoulders. It also recruits your traps and front delts as secondary movers.
What equipment do I need for the Upright Row?: You need a barbell and dumbbells to perform the Upright Row.
How many sets and reps should I do for the Upright Row?: A typical prescription for the Upright Row is 3–5 sets of 6–10 reps. Rest about 60–90 seconds between sets.
Is the Upright Row good for beginners?: The Upright Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.