The upper back has a few roles with the upright row. The vertical pulling motion of this exercise allows the traps to take over in pulling the barbell up. The scapula outwardly rotates and adducts to pull the barbell up powerfully and this is in the trap's wheelhouse. Trapezius & Other Upper Back Muscles: The traps are involved in pulling or shrugging the barbell up. Here are the muscles trained by the upright row. The upright core is mainly an upper body exercise with the core area giving support to allow the upper body muscles to do their job. MUSCLES AND MOVEMENTS TRAINED BY THE UPRIGHT ROW Control the movement on the way down and rest and repeat. Engage your quads and glutes to keep the back neutral. Then bend your elbows and pull them straight up and out while keeping the barbell close to your body until it reaches chest height. ![]() With your arms relaxed, your shoulders down and back and your knuckles pointed towards the ground. Stand up straight with that barbell held at arm’s length by your waist. For example, a close grip focuses on the shoulders and a wide grip focuses on the traps ![]() The upright row is usually performed with a shoulder-width grip, but you can adjust your grip slightly to emphasize certain muscles over others. It forms the basis of Olympic lifting exercises, such as the clean and snatch. The upright barbell row is a vertical pulling exercise where the bar is at a dead hang at arm’s length and only using your upper body, you row the barbell up towards your collarbone. WHAT IS THE UPRIGHT ROW AND HOW TO DO IT? Ready to get a bigger yoke and upper back? Let’s get into it. Here we will go into the upright row, how to do it, movements and muscles trained, and 9 exercises that can replace the upright row. If the upright row is uncomfortable for you, no worries, there are plenty of good alternatives. With the shoulders being internally rotated and abducted from your body it is a vulnerable place for your shoulder joint for those who lack good shoulder mobility. It’s the variation that allows you to build the most strength and power.but it’s not for everyone. ![]() The upright row is a vertical pulling exercise and a foundational movement pattern that is the basis of a lot of Olympic lifting and other vertical pulling variations. Upright rows can be performed with a variety of tools including a barbell, dumbbells, kettlebells, EZ bar, cable machine, and resistance bands. But the granddaddy and most performed variation is the barbell upright row.
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