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

直立划船

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.

向上提拉杠铃，锻炼肩膀和斜方肌。

简要回答

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.

锻炼肩膀和斜方肌的经典动作。

查看此动作的所有变体

如何做提示

身体部位: Shoulders
难度: Intermediate
肌肉: Side Delts
Traps
类型: Compound
方向: Pull
器械: Barbell
Dumbbells
目标: Strength
,
Hypertrophy

如何做:

1. 站直，双手用正握方式握住杠铃或哑铃。 2. 手间距与肩同宽。 3. 向上拉杠铃至下巴位置，肘部高于手腕。 4. 当上臂与地面平行时稍作停顿。 5. 慢慢将杠铃放回起始位置。 6. 每组做10-12次。 7. 完成3-4组。

提示:

- 在整个过程中保持肘部高于手腕。 - 使用适中的重量以保持动作正确。 - 提拉时呼气，放下时吸气。 - 保持背部挺直，收紧核心。

常见问题

关于本练习的动作、安全、器械与替代动作的常见问题。

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.