Upright rows are an exercise that targets the shoulders and upper back, with the deltoids and traps doing the bulk of the work. It is a pull exercise, meaning youll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body. Strengthening your posterior chain is hugely beneficial for functional everyday life, especially if you sit all day. The exercise involves pulling a weight from below the waist up to the shoulders, and it can be done with a barbell, dumbbell, or kettlebell.
Some benefits of incorporating upright rows into your workout routine include building strength in the shoulders and upper back, improving posture, and making lifting and pulling activities easier. However, the exercise does have a reputation for causing injury if not done with correct form. The positioning can put the shoulder at risk of impingement, which can potentially pinch a tendon. To minimize the risk of injury, it is important to maintain correct form and use a manageable load.
Variations of the upright row include using a cable machine or adding an additional movement to create a compound movement, such as an upright row to press. The dumbbell variation is considered to be a safer option than the barbell upright row as there is more flexibility with positioning, which reduces discomfort on the shoulders.
In summary, upright rows work the shoulders and upper back, with the deltoids and traps doing the bulk of the work. They can be beneficial for improving posture and making lifting and pulling activities easier, but it is important to use correct form and a manageable load to minimize the risk of injury.
