ExerciseGIF

Exercises / Upright row

Upright row GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • TrapeziusMusculus trapezius
  • ShouldersMusculus deltoideus
  • Side shouldersMusculus deltoideus, pars acromialis
  • Front shouldersMusculus deltoideus, pars clavicularis
  • BicepsMusculus biceps brachii
Equipment
Barbell
Level
intermediate
Loop
One repetition, 3.77 seconds

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From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/upright-row \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a upright row

  1. Stand with feet shoulder-width apart and grip the barbell with hands positioned closer than shoulder-width using an overhand grip
  2. Keep the barbell close to your body throughout the entire movement
  3. Pull the barbell straight up by leading with your elbows, lifting them up and out to the sides
  4. Raise the bar to about chest level, keeping your torso upright and core engaged
  5. Lower the barbell back down to the starting position with slow, controlled movement
  6. Maintain proper posture with shoulders back and avoid using momentum

Form tips

  • Keep your elbows higher than your wrists throughout the movement to properly target the target muscles
  • Avoid pulling the bar too high above chest level to prevent shoulder impingement
  • Use a controlled tempo on both the lifting and lowering phases to maximize muscle engagement
  • Keep your core tight and maintain an upright posture to protect your lower back
  • Start with lighter weight to master the form before progressing to heavier loads

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