Upright Row - Instructions, Variations & Alternatives

Muscles involved

• Deltoids
• Trapezes

• Biceps
• Forearms

Also known as

• High Pull

How to perform

Upright Row - Starting Position

Upright Row - Muscle Under Tension

1. Set up & Starting position (standing, or less common lying with cable machine)
   Hold weight with an overhand grip in front of legs.

2. Concentric phase
   Lift weight straight up toward the chin raising your elbows up and to the side. Keep the weight close to the body.

3. Isometric hold (optional) - Pause at the top of the lift.

4. Eccentric phase
   Lower weight back down slowly to the starting position and repeat.

Exercise Alternatives

• Rear Delt Row
• Face Pull
• Lateral Raise
• Incline Side Raise
• Lying Side Raise
• Shrug