Upright row
How to do it
- Stand upright and grip the bar with an overhand grip, hands shoulder-width apart or slightly narrower.
- Hold the bar against your thighs with your arms extended – this is the starting position.
- Lift the bar along your body, leading the movement with your elbows, up to near your chin, breathing out.
- Lower the bar back to the starting position under control, breathing in.
- Repeat for the desired number of reps.
Key to the execution: Lift the bar only to upper chest level, keeping your elbows higher than your wrists.
Common mistakes
- You lift the bar too high, straining the shoulder joint.
- You swing your torso to help the lift.
- You use a grip that is too wide or too narrow, which changes the tension on the shoulders.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Shoulders exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.