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

Thrive in Serenity

Empowering Your Wellness Journey

Michael K. Brown author of Thrive in Serenity, emotional healing
Thrive in Serenity
Empowering Your Wellness Journey
  • Person performing an upright row with a barbell in a gym, focusing on shoulders, traps, and upper back muscles
    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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Michael K. Brown author of Thrive in Serenity, emotional healing

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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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