What grip width should I use for upright rows?

A grip slightly narrower than shoulder width is standard, allowing your elbows to rise comfortably without excessive wrist strain. Experiment within a few inches of shoulder width to find what feels most natural for your shoulder structure.

Are upright rows bad for your shoulders?

Upright rows can be performed safely by most lifters when using proper form and stopping at chin level rather than pulling excessively high. If you experience shoulder discomfort, try a wider grip, reduce the range of motion, or substitute with other shoulder exercises.

Should I feel upright rows more in my traps or shoulders?

You should feel both muscles working, but grip width and elbow path influence the emphasis. A narrower grip with elbows flaring out tends to engage the upper traps more, while a slightly wider grip with elbows out to the sides emphasizes the deltoids.

Upright Row (Barbell)

The upright row is a barbell exercise that targets the deltoids and trapezius by pulling the bar vertically along the front of your body to chin height. It suits lifters looking to build shoulder and upper trap mass with a compound pulling movement.

Muscle group: Shoulders
Primary muscles: deltoids, trapezius
Equipment: Barbell

How to do the Upright Row (Barbell)

Stand with feet hip-width apart and grip the barbell with an overhand grip slightly narrower than shoulder width.
Let the bar hang at arm's length against your thighs with shoulders pulled back and core braced.
Pull the bar straight up along your body by driving your elbows up and out to the sides.
Continue pulling until the bar reaches chin level and your elbows are at or slightly above shoulder height.
Lower the bar under control along the same path back to the starting position.

Form tips

Lead the movement with your elbows rather than your hands to keep the bar close to your body and maximize shoulder engagement.
Stop the pull at chin level or when your elbows reach shoulder height to avoid excessive internal rotation at the shoulder joint.
Keep your torso upright throughout the movement without leaning back or using momentum from your hips.

Common mistakes

Pulling the bar too high past chin level: this forces excessive shoulder internal rotation and can cause discomfort in the shoulder joint.
Using a grip that is too narrow: this limits range of motion and places unnecessary stress on the wrists and forearms.
Swinging the torso or using hip drive: this reduces tension on the target muscles and turns the movement into a momentum-based exercise.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps with moderate weight, and for strength, use 3 to 5 sets of 4 to 6 reps with heavier loads.

Track the Upright Row (Barbell) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

What grip width should I use for upright rows?: A grip slightly narrower than shoulder width is standard, allowing your elbows to rise comfortably without excessive wrist strain. Experiment within a few inches of shoulder width to find what feels most natural for your shoulder structure.
Are upright rows bad for your shoulders?: Upright rows can be performed safely by most lifters when using proper form and stopping at chin level rather than pulling excessively high. If you experience shoulder discomfort, try a wider grip, reduce the range of motion, or substitute with other shoulder exercises.
Should I feel upright rows more in my traps or shoulders?: You should feel both muscles working, but grip width and elbow path influence the emphasis. A narrower grip with elbows flaring out tends to engage the upper traps more, while a slightly wider grip with elbows out to the sides emphasizes the deltoids.

More shoulder exercises

All shoulder exercises →