Is the upright row better with a barbell or dumbbells?

Dumbbells are usually safer for the shoulder. The wrists can rotate freely, so the shoulder finds a natural position on every rep. A barbell locks both wrists into the same angle, which in some lifters causes rotator-cuff impingement. The barbell lets you load more weight, but if you've had any shoulder discomfort, start with dumbbells or a cable.

What's the correct grip width for an upright row?

Slightly wider than shoulder-width, roughly your bench-press grip. A narrow grip forces the wrists into a sharp angle and raises the elbows too high, which is the position that causes impingement. With a wide grip, the elbows reach shoulder height naturally and the joint stays in a safer pattern.

Is the upright row bad for your shoulders?

Not inherently, but it is when done with a narrow grip and elbows raised above the shoulder. That position internally rotates the shoulder under load and compresses the rotator cuff. With a wide grip and the elbow stopping at shoulder height (not higher), the risk drops to levels comparable to other shoulder exercises. If pain persists, replace it with lateral raises and face pulls.

How many sets of upright rows per week?

3–4 sets of 10–12 reps, one or two times per week, as accessory work within your shoulder or back training. It's not a main lift — it pairs well with an overhead press (for the front delt) and lateral raises (for isolated side delt work).

Should I do upright rows if I already do lateral raises and shrugs?

It depends on whether you want a compound option in your accessory work. Lateral raises plus shrugs cover the same muscles as the upright row with isolation movements, which lets you load each muscle more precisely and avoid the impingement risk entirely. The upright row hits both in one motion, which can save time. If your shoulder tolerates the wide-grip version cleanly, keep it; if not, two isolation exercises do the job better.

Shoulders

Tirage vertical

Q: What muscles does the upright row work?

Primarily the side and front deltoids (shoulders) and the upper trapezius. The biceps and forearms assist as the elbows lift. Grip width shifts the emphasis: a wide grip (beyond shoulder-width) loads the side delts more; a narrow grip (close together) shifts the work toward the traps but also increases shoulder impingement risk.

Soulevez la barre vers votre menton pour travailler épaules et trapèzes.

Réponse rapide

The upright row pulls a barbell, dumbbells, or cable from the hips up to chest height, training the side deltoids and upper traps. Use a grip slightly wider than shoulder-width and stop the elbows at shoulder height — narrow grips with high elbows cause shoulder impingement.

Travaille les épaules et les trapèzes.

Voir toutes les variantes de ce mouvement

Comment faire Conseils

Partie du corps: Shoulders
Niveau: Intermediate
Muscles: Side Delts
Traps
Type d'exercice: Compound
Direction: Pull
Équipement: Barbell
Dumbbells
Objectif: Strength
,
Hypertrophy

Comment faire:

1. Tenez-vous debout avec une barre ou des haltères en prise pronation. 2. Gardez les mains à largeur d’épaules. 3. Tirez la barre vers votre menton en gardant les coudes au-dessus des poignets. 4. Faites une pause lorsque les bras sont parallèles au sol. 5. Redescendez lentement à la position de départ. 6. Répétez 10 à 12 fois. 7. Faites 3 à 4 séries.

Conseils:

- Gardez les coudes plus hauts que les poignets pendant le mouvement. - Évitez de mettre trop de poids pour conserver une bonne forme. - Expirez en montant, inspirez en redescendant. - Gardez le dos droit et engagez les abdominaux.

FAQ

Questions fréquentes sur la technique, la sécurité, le matériel et les variantes pour cet exercice.

Primarily the side and front deltoids (shoulders) and the upper trapezius. The biceps and forearms assist as the elbows lift. Grip width shifts the emphasis: a wide grip (beyond shoulder-width) loads the side delts more; a narrow grip (close together) shifts the work toward the traps but also increases shoulder impingement risk.