Fysiqal

Isolation · Intermediate

Upright Row

Compound isolation exercise using barbell, dumbbell.
Upright Row demonstration (no audio).
Movement pattern
Isolation
Difficulty
Intermediate
Equipment
Barbell, Dumbbell
Mechanics
Compound
Sides
Bilateral
Main plane
Frontal

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How to do the Upright Row

Cues reviewed by Kwabena Osei on

Setup

Stand tall holding the bar/dumbbells in front of your thighs, arms extended down.

  1. Pull the weight straight up along the front of your body, leading with your elbows driving up and out to the sides (not back, unlike the other rows in this list).

  2. Raise until your elbows are roughly at shoulder height, hands staying below chin level.

  3. Lower under control back to the starting position.

Common mistakes

  • Pulling the weight higher than shoulder height, which increases shoulder-impingement risk for many lifters without adding real benefit.

  • Using a very narrow grip, which increases that same risk further -- a shoulder-width or slightly wider grip is more forgiving.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder abductionprimary action

    Medial deltoid (prime mover, high emphasis); Anterior deltoid (synergist, moderate emphasis); Supraspinatus (synergist, low emphasis); Serratus anterior (synergist, low emphasis)

  • Scapula elevationprimary action

    Trapezius (prime mover, high emphasis)

  • Elbow flexionsecondary action

    Biceps brachii (synergist, moderate emphasis); Brachialis (synergist, moderate emphasis); Brachioradialis (synergist, moderate emphasis)

  • Scapula retractionsecondary action

    Trapezius (synergist, moderate emphasis); Trapezius (synergist, moderate emphasis); Trapezius (synergist, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.