Trapezius exercise

Upright Row

How to do the Upright Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet shoulder-width apart. Grasp the barbell and allow it to hang in front of you at the length of your arms. Your palms should be facing your body and your hands in line with the thighs. Breathe in and brace the abdominals. Keep your back straight, chest up, and…
Download on the App Store Get it on Google Play
Illustration showing the Upright Row
Targets

Muscles worked

Trapezius muscle Trapezius Primary Shoulders muscle Shoulders Secondary Back muscle Back Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Upright Row

  1. 1 Stand with your feet shoulder-width apart. Grasp the barbell and allow it to hang in front of you at the length of your arms. Your palms should be facing your body and your hands in line with the thighs.
  2. 2 Breathe in and brace the abdominals. Keep your back straight, chest up, and eyes focused forward.
  3. 3 Lift the barbell up (toward the chin) as you exhale. Lead with the elbows and keep the bar close to the body.
  4. 4 Pause at the top of the lift.
  5. 5 Lower the barbell as you inhale, returning it to the starting position.