Upright Row

How to do the Upright Row

To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close to your body. Lift until your elbows and forearms are level with the ground. Lower the weight slowly to the starting point.

Note:The upright row is a dangerous exercise if it is done improperly. As well, discomfort may be felt in the wrists. (Discontinue with this exercise)

Upright Row Spotter Information:
A spotter can be in front of the individual making sure that the individual completes the row properly.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Neck
  • Trapezius
  • Anterior Deltoid
  • Shoulder
  • Shoulders
  • Compound

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
59.2 lbs9.5 77.4 lbs

What is a good starting weight?

Based on an average weight lifted of 59.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 30 lbs and aim for 12-15 reps.


Workouts Plans with Upright Row

Purpose Type Level
Hypertrophy Advanced
Sport Specific Intermediate
Muscular Definition Advanced
Sport Specific Advanced
Sport Specific Advanced
Muscular Definition Intermediate
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.