Make an Effort to Build Stronger Shoulders with Upright Row Exercise

The upright row is a popular upper-body exercise known for targeting the shoulders, traps, and upper back. When done correctly, it’s an excellent muscle builder but poor form can lead to serious shoulder issues. If you want to include it in your training safely, here’s how to perform the upright row the right way, with smart alternatives and common mistakes to avoid.

What’s the Proper Way to Do an Upright Row?

Getting your form right is key. Here’s how to perform a standard barbell upright row:

Start Position: Stand with your feet shoulder-width apart. Hold the barbell with both hands resting in front of your thighs, palms facing you.
Brace and Align: Inhale, engage your abs, keep your chest up, and your back neutral.
Lift: Exhale as you pull the bar straight up toward your chin. Lead with your elbows and keep the bar close to your body.
Peak and Control: Pause briefly at the top when the bar reaches shoulder or clavicle height.
Lower: Slowly bring the bar back to the starting position while inhaling.

Keep each rep smooth and deliberate. Avoid jerky movements or using your hips for momentum.

Why Add Upright Rows to Your Routine?

The upright row targets key muscle groups:

Deltoids (especially the front and middle heads)
Trapezius and rhomboids in the upper back
Biceps, assisting with the pull

These muscles are critical for pulling and lifting movements in both everyday life and athletic performance. Upright rows also promote shoulder width and trap thickness two features many lifters aim to develop.

What Variations Can Help You Modify or Progress?

Not everyone needs to use a barbell. Try these upright row alternatives depending on your skill level or equipment access:

Dumbbell Upright Row

Hold dumbbells at thigh level, palms facing inward.
Pull the weights upward together while keeping them close to the body.

Use dumbbells only if you already have solid form, as they demand more shoulder control.

Kettlebell Upright Row

Hold a kettlebell with both hands from the handle.
Pull it up to your chin using the same form as a barbell row.

Kettlebells offer a central grip, helping you manage the weight symmetrically.

Cable Upright Row

Use a cable machine with a straight or EZ bar.
Pull from thigh to chest in a controlled motion.

This version gives consistent resistance through the lift and is joint-friendly.

Plank to Upright Row Combo

After completing one upright row, move into a plank hold.
Hold for a few seconds, then stand and repeat.

This variation increases core activation and overall difficulty.

What Common Mistakes Should You Watch Out For?

Even experienced lifters can make errors that lead to pain or poor results. Here’s what to avoid:

Lifting With Poor Range of Motion

Avoid pulling the bar too high or too low. Aim to lift to the clavicle, not over your head. If you feel pain before reaching that point, reduce the range or skip the movement entirely.

Letting the Weight Drop

Don’t let gravity take over during the lowering phase. Eccentric control (lowering slowly) is key for building strength and protecting joints.

Pushing the Bar Away From Your Body

The bar should glide upward close to your torso. Leading with the elbows helps activate the side delts and traps correctly.

Using Momentum

Avoid swinging your torso, using your hips, or bouncing into reps. Momentum takes tension off the muscles and increases injury risk.

Choosing Excessive Weight

Going too heavy compromises form. For beginners, start with just the bar or very light weight. Add load only when your form remains consistent.

How Should You Adjust Your Grip for Comfort and Safety?

Grip width can affect both comfort and muscle activation. A shoulder-width grip often reduces wrist strain and improves shoulder mechanics.

Narrow grip: Targets traps more but increases wrist and shoulder strain
Wider grip: Easier on joints and activates more deltoid muscle

Choose a grip that feels natural and causes no pain. Everyone’s shoulder anatomy is different.

Are Upright Rows Right for Everyone?

Not necessarily. Many organizations including the American College of Sports Medicine and ACE warn that upright rows may cause shoulder impingement, especially if done with poor form or too much weight.

If you:

Have shoulder pain
Struggle with mobility
Are recovering from injury

Then consider safer alternatives like lateral raises, face pulls, or overhead presses.

What Equipment Can Reduce Risk?

To make upright rows more joint-friendly:

Use a wavy EZ bar instead of a straight barbell for a neutral wrist angle
Try cables for smoother movement
Start with light dumbbells or a resistance band

Always prioritize technique over heavy loads. Focus on slow, controlled reps.

When Should You Skip This Exercise?

Avoid upright rows if:

You feel shoulder pain or pinching during or after
You can’t maintain proper form even with light weights
You’re recovering from a shoulder or upper back injury

Instead, opt for movements like:

Dumbbell shoulder presses
Resistance band face pulls
Cable lateral raises

These exercises work similar muscles with less risk.

Conclusion:
Upright rows can be a powerful tool for building the shoulders and upper back—but only when performed with excellent form and the right weight. Choose your variation carefully, start light, and prioritize control. If your joints don’t love the movement, there are plenty of safer alternatives that offer just as much benefit without the risk. Listen to your body and build strength the smart way.