Upright Rows
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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 Shrugs / Lateral Raises — related exercises.
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Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.