Upright Row

Delts, TrapsBarbell, Dumbbells, Kettlebell, Band

A vertical pulling movement designed to build your delts and traps. Done with proper weight, it places minimal axial load on your spine.

How to do it

1Stand tall, holding the weight down at shoulder width or slightly wider.

2Flatten your back and brace your core.

3Exhale and pull the weight up close to your body, driving your elbows out and up.

4Raise your elbows to shoulder height without swinging or jerking.

5Inhale as you smoothly lower the weight back to the starting position.

Common mistakes

Using a grip that is too narrow, forcing internal shoulder rotation and joint discomfort.

Pulling your elbows far above shoulder level, overloading the shoulder joint.

Using body momentum instead of strict muscle power to lift the weight.

Breathing

Exhale as you pull up; inhale as you lower the weight.

Make it harder or easier

Swap the barbell for dumbbells or a resistance band to make the movement easier.

Add a two-second pause at the top of the rep to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.