For shoulder development, many weightlifters rely solely on presses and dumbbell raises. But according to "Strength Training Anatomy," the upright row is a fundamental exercise for developing a "Hercules physique." Unlike shoulder presses, which primarily work the deltoids and upper pectoral muscles, the upright row fully develops the shoulders by evenly developing the trapezius and deltoids. As with any exercise, understanding which muscles are targeted by the upright row allows you to focus on them for complete contraction.
Deltoid
The deltoids comprise three heads each: anterior, middle and posterior. They attach to the clavicle and the scapula on one end, and the upper humerus at the other. During an upright row, each of the three deltoid heads is worked, providing even development. This is unlike shoulder presses, which only work the anterior and middle deltoid heads. The "Encyclopedia of Bodybuilding" explains that to focus on deltoid development, you should hold the barbell with a wide grip.
Trapezius
The trapezius is a kite-shaped muscle that connects at the base of the skull down to the middle of the back, and on each scapula. The trapezius is responsible for shrugging the shoulders up and retracting the scapula back. The upper traps are usually exercised with shrugs, while the lower traps are exercised with rows. However, "Strength Training Anatomy" explains that when you pull a high upright row, the upper traps first work to shrug the shoulders up, then the middle and lower work to retract the scapula to aid in rotating the arms to bring the barbell higher. If you are performing an upright row primarily for trap development, it's important to hold the barbell with a narrow grip, and to pull the barbell almost up to your chin. You can develop the deltoids and trapezius equally by holding the barbell with a medium-width grip.
Biceps and Brachialis
While shoulder presses are assisted by the triceps, it's the biceps that aid the shoulders during an upright row. The beginning portion of the lift is started by the biceps brachii, which pull the forearms towards the upper arm. As the barbell is raised higher, the brachialis, which sit beside the biceps on the outside of the arm, begin to take over.
Brachioradialis
The upright row involves a lot of forearm rotation and wrist movement. The forearm muscle that performs the most work is the brachioradialis, which often works in conjunction with the biceps. The brachioradialis is most active while assisting the brachialis during the upper portion of the lift, and it's likely that you'll feel it burn as you near the end of your set.
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
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