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

Remada alta

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.

Puxe a barra até o queixo, trabalhando ombros e trapézio.

Resposta rápida

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.

Trabalha os deltoides e trapézio, fortalecendo ombros e parte superior das costas.

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Como fazer Dicas

Parte do corpo: Shoulders
Nível: Intermediate
Músculos: Side Delts
Traps
Tipo de exercício: Compound
Direção: Pull
Equipamento: Barbell
Dumbbells
Objetivo: Strength
,
Hypertrophy

Como fazer:

1. Fique em pé segurando uma barra ou halteres com pegada pronada. 2. Mantenha as mãos afastadas na largura dos ombros. 3. Puxe a barra em direção ao queixo, mantendo os cotovelos acima dos pulsos. 4. Pare quando os braços estiverem paralelos ao chão. 5. Abaixe a barra lentamente até a posição inicial. 6. Repita de 10 a 12 vezes. 7. Faça 3-4 séries.

Dicas:

- Mantenha os cotovelos acima dos pulsos durante o movimento. - Evite usar peso excessivo para manter a técnica correta. - Expire ao puxar a barra e inspire ao abaixar. - Mantenha a coluna reta e o abdômen contraído.

Perguntas frequentes

Perguntas comuns sobre técnica, segurança, equipamento e alternativas para este exercício.

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.