Upright Row

The Upright Row primarily works the Lateral Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Serratus Anterior, Supraspinatus, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Levator Scapulae, Rectus Abdominis, Transverse Abdominis, Trapezius (Upper). It is a barbell compound exercise at intermediate difficulty.

Barbell row pulling elbows high emphasizing shoulders and upper back.

Muscles Worked

Primary Muscles

• Primary Muscle Lateral Deltoid (shoulders)
• Primary Muscle Trapezius (Middle) (back)
• Primary Muscle Trapezius (Upper) (back)

Secondary Muscles

• Secondary Muscle Anterior Deltoid (shoulders)
• Secondary Muscle Biceps Brachii (Long Head) (biceps)
• Secondary Muscle Brachialis (biceps)
• Secondary Muscle Brachioradialis (biceps)
• Secondary Muscle Infraspinatus (back)
• Secondary Muscle Serratus Anterior (chest)
• Secondary Muscle Supraspinatus (back)
• Secondary Muscle Teres Minor (back)
• Secondary Muscle Trapezius (Lower) (back)
• Secondary Muscle Trapezius (Middle) (back)

Stabilizer Muscles

• Stabilizer Muscle Levator Scapulae (neck)
• Stabilizer Muscle Rectus Abdominis (core)
• Stabilizer Muscle Transverse Abdominis (core)
• Stabilizer Muscle Trapezius (Upper) (back)

Instructions

Alternative Exercises

Get this data via the REST API or MCP Server.