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Michael K. Brown author of Thrive in Serenity, emotional healing

Thrive in Serenity

Empowering Your Wellness Journey

Thrive in Serenity
Empowering Your Wellness Journey
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    Workouts

    Upright Row: Muscles Worked, Proper Form, and Powerful Variations

    ByJason Miller August 14, 2025January 9, 2026

    Read More Upright Row: Muscles Worked, Proper Form, and Powerful VariationsContinue

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Table of Contents

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      • Upright Row – Quick Summary
  • What Is an Upright Row?
    • Who Should Do the Upright Row?
  • Upright Row Muscles Worked (Primary & Secondary)
    • Deltoids (Shoulders)
    • Trapezius (Upper Back)
    • Biceps
    • Forearms
  • How to Perform an Upright Row (Step-by-Step Proper Form)
    • Step-by-Step Guide to the Upright Row:
    • Common Mistakes to Avoid:
    • Safety Tips for Shoulder Health:
    • Who Should Avoid Upright Rows
  • Cable Upright Row Variation
    • Benefits of Using Cables Over Barbells/Dumbbells:
    • How to Perform a Cable Upright Row:
  • Other Upright Row Variations
    • Dumbbell Upright Row
      • Benefits of the Dumbbell Upright Row:
      • How to Perform the Dumbbell Upright Row:
    • Smith Machine Upright Row
      • Benefits of the Smith Machine Upright Row:
      • How to Perform the Smith Machine Upright Row:
    • Wide-Grip Upright Row for More Trap Engagement
      • Benefits of the Wide-Grip Upright Row:
      • How to Perform the Wide-Grip Upright Row:
  • Conclusion & Training Tips
  • FAQ
    • 1. Is the Upright Row Bad for Shoulders?
    • 2. What’s the Best Grip for Upright Rows?
    • 3. Can Beginners Do a Cable Upright Row?
    • 4. How Heavy Should I Lift for Upright Rows Muscles Worked Optimally?
    • 5. What’s the Difference Between an Upright Row and a Shrug?
      • Disclaimer:
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