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Exercises
Exercises
Upright Rows
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
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In one line
Upright row training all three parts of the trapezius (and used for medial-deltoid work via upright rowing), with deltoid and arm-flexor assistance.
Detail
Upright rows train the trapezius (upper, middle, and lower traps). Primary Muscle: Trapezius; Secondary Muscles: Anterior and Medial Deltoid, Biceps Brachii, Brachialis, Brachioradialis, Serratus Anterior. Upright rowing is also listed as a medial-deltoid exercise (true abduction). Upright rows are the "midrange" position of the trapezius Positions-of-Flexion chart. Performed with barbells or dumbbells.
Key facts
- Primary Muscle: Trapezius (all three parts).
- Secondary: Anterior and Medial Deltoid, Biceps Brachii, Brachialis, Brachioradialis, Serratus Anterior.
- Also trains the medial deltoid.
Connections
- trapezius — all three parts.
- medial-deltoid / anterior-deltoid — secondary movers.
- biceps-brachii / serratus-anterior — secondary.
- shoulder-shrug / lateral-raise — related exercises.
SourceReference manual
p.320p.380p.428p.596p.672
Cited authorities in source: Ellison (1991).
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Atlas Connections
Anterior Deltoid
The front deltoid head; produces forward flexion, horizontal adduction, and internal rotation — primarily a pressing muscle.Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).Medial Deltoid
The middle deltoid head; the primary muscle of true shoulder abduction (90°), involving all three heads plus the supraspinatus.Serratus Anterior
The muscle along the rib cage that pulls the scapula forward and around the chest wall (protraction) and helps rotate it upward, acting as a stabilizer in most pressing movements.Trapezius
A muscle that functions as three different muscles — upper, middle, and lower traps — moving the scapula.Lateral RaisesClosely related
Standing/seated arm abduction raise emphasizing the medial deltoid (true abduction involving all three heads plus supraspinatus).Shoulder ShrugsClosely related
Scapular-elevation shrug isolating the upper trapezius, with rhomboid assistance.Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.