Exercise library · Shoulders
Upright Row.
Vertical pulling motion targeting shoulders and traps.
IntermediateBarbell/Dumbbells
The numbers
Sets
3–5
Reps
6–10
Rest
60–90
Muscles
Primary
Side delts · Shoulders
Secondary
Traps · Front delts
The play-by-play
How to do it.
- Step 01
Hold barbell/dumbbells in front of thighs
- Step 02
Pull weight upward to chest height
- Step 03
Keep elbows high above wrists
- Step 04
Lower under control
- Step 05
Repeat
What separates good from great
Pro cues.
Avoid excessive range that strains shoulders
Use moderate loads
Keep bar close to body