Duration required
Focus Area required
 s rest

Upright Row

Key Points:

  • Adjust the cable to be as low as possible, then step back with the bar.
  • Raise your elbows until the bar is roughly at chin height.
  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Bringing elbows too high up.
  • Rushing repetitions.
  • Having arms too far out in front of you.

Where you should 'feel it':

Primary Muscles:
Shoulders, Traps
Secondary Muscles:
Muscle diagram with the following muscles highlighted Shoulders, Traps,

Similar Exercises

Adjust the cable to be as low as possible then grab the bar evenly and step back. Your arms should be extended and in front of your thighs.

Start by raising your elbows up until the bar gets to approximately chin height. Then slowly lower back down to the start position. Ensure the handle stays close to your body for the movement. Keep your core engaged to maintain a straight torso. Repeat for the desired amount of repetitions.

Avoid bringing your elbows up too high or rushing repetitions.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.