What muscles does the Upright Row work?

The Upright Row primarily works your boczne naramienne and barki. It also recruits your czworoboczne and przednie naramienne as secondary movers.

What equipment do I need for the Upright Row?

You need Sztanga/Hantle 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

Pionowy ruch ciągnący, angażujący barki i kaptury.

ŚredniozaawansowanySztanga/Hantle

Liczby

Serie

3–5

Reps

6–10

Przerwa

60–90

Mięśnie

Primary

Boczne naramienne · Barki

Secondary

Czworoboczne · Przednie naramienne

Krok po kroku

Co odróżnia dobre od świetnego

Common questions

What is the Upright Row?: Pionowy ruch ciągnący, angażujący barki i kaptury.
What muscles does the Upright Row work?: The Upright Row primarily works your boczne naramienne and barki. It also recruits your czworoboczne and przednie naramienne as secondary movers.
What equipment do I need for the Upright Row?: You need Sztanga/Hantle 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.