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Exercise Benefits With Proper Form & Technique

Upright Row

through 14 votes
muscles:TrapeziusMuscle, DeltoidsMuscle
auxiliary muscles:BicepsMuscle, Hand FlexorsMuscle
required:Barbell or EZ Bar or Backpack
fitness level:Normal
exercise type:Strength
Variations available (27)
Starting PositionExecution

Starting Position

  • pick up a barbell or a filled backpack
  • hold the tool with over hand grip a bit wider than shoulder width (the palms of the hand point to the body)
  • your feet are about shoulder width apart, knees bent a bit
  • your arms hang down
  • your back is straight and your head up

Correct Execution

  • pull the weight in front of your body up to your shoulders
  • the elbows are up at the side of the body and guide the movement
  • do not swing, the back stays straight
  • hold the weight for a short moment
  • let the barbell sink down again
  • keep the tension in the body and repeat several times

tip for the workout

  • the closer the hands are, the more required the trapezius
  • hands further apart, you will feel more effect in the deltoids