The upright row is a versatile exercise that targets several muscles in your upper torso. It is a compound, multi-joint exercise, which means it involves movement at more than one joint. The upright row can be done using several different strength-training tools to add variety and freshness to your routine.
Execution
The upright row is executed from a standing position with your feet shoulder-width apart. The weight rests in front of your thighs with your palms facing you. Bend your elbows and slide the weight up your torso, keeping the weights close to your body. Your elbows, which point outward, should stay above your wrists throughout the movement. When the dumbbells reach shoulder level, reverse the movement and slowly lower the weight back down until your arms are fully extended.
Function
The upright row works your shoulders and traps, the triangular-shaped muscle across your upper back. Three deltoid heads make up your shoulder muscle: the front, side and rear deltoids. The upright row specifically targets the side deltoid, which is also referred to as the medial, or lateral, deltoid. This muscle is responsible for shoulder abduction, lifting the upper arm at the side of the body. Other muscles are involved in the upright row, including the rotator cuff muscles and your biceps.
Variations
Although most commonly done with a barbell, the upright row has several variations. Using dumbbells for the upright row exercise allows you to work each shoulder independently. If one shoulder is weaker than the other and you use a barbell, the dominant shoulder will lift more of the weight to compensate for the weaker shoulder. But using dumbbells forces the weaker shoulder to lift its share of the load. You can also use a resistance band or a cable machine for upright rows.
Precautions
You can change the width of your grip on an upright row, but exercise anatomy website, ExRx.net, recommends a shoulder-width grip. As you lift the weight, your shoulder internally rotates. This movement decreases the space, called the subacromial space, between the end of your upper arm bone, the humerus, and the tip of your shoulder-blade, the acromion. Various tissues in this space, can become pinched, or impinged, when the space gets smaller, causing inflammation and pain. A wider grip during the upright row reduces the amount of internal rotation, which keeps the subacromial space larger and reduces impingement.
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