Upright Row
Muscles worked: Traps, Upper Back, Front Delt, Middle Delt
How to do it
- 1
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, hands about shoulder-width apart.
- 2
Keep the bar close to your body as you lift it towards your chin, leading with your elbows.
- 3
Continue to raise the bar until it reaches just below your chin.
- 4
Hold the contracted position for a brief pause, then slowly lower the bar back to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Upright Row FAQ
What muscles does the Upright Row work?
The Upright Row primarily works the Traps, with the Upper Back, Front Delt, Middle Delt assisting.
What are the best sets and reps for the Upright Row?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Upright Row?
There is no single number: a good Upright Row depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Upright Row in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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