The upright row is a weight training exercise where you stand and lift a weighted bar or dumbbells straight up towards your chin or collarbone. You typically use an overhand grip, with your hands spaced shoulder-width apart or slightly closer.

 

This exercise primarily works the muscles of your shoulders (specifically the anterior and medial deltoids) and your upper back (trapezius). Your biceps also assist in the movement.

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While it can be effective for building these muscles, the upright row has become a somewhat controversial exercise due to the potential for shoulder impingement if not performed with proper form. This can happen when the upper arm is internally rotated and elevated above shoulder height, which can compress the tendons of the rotator cuff.

 

If you choose to do upright rows, here's how to perform them with potentially safer form:

 

Grip: Use an overhand grip with your hands shoulder-width apart or slightly wider. A wider grip can sometimes reduce the risk of impingement.

 

Starting Position: Stand with your feet shoulder-width apart, holding the weight in front of your thighs with your arms straight.

 

Lifting: Instead of just pulling straight up, think about driving your elbows up and out to the sides. Keep the weight close to your body.

 

Height: Lift the weight to a point where your elbows are no higher than your shoulders. Avoid pulling the weight all the way to your chin.

 

Lowering: Slowly lower the weight back to the starting position with control.

 

Many fitness professionals now recommend alternative exercises for the shoulders and upper back that may carry a lower risk of injury. These include lateral raises, front raises, overhead presses, and face pulls.

 

If you're new to weightlifting or have any shoulder issues, it's always a good idea to consult with a qualified fitness trainer to learn proper form and find exercises that are suitable for you.