Upright Row
Side DeltsDumbbellsIntermediate
A delt and trap builder that needs careful range, grip and shoulder awareness.
Muscle worked
Side Delts, Traps
Equipment
Dumbbells, Barbell, Cable
Difficulty
Intermediate
Time per set
30-50s
How to perform
Step by step, every rep
01
Choose a comfortable grip
Use dumbbells, cable rope or a wider bar grip if shoulders feel crowded.
02
Stand tall
Brace lightly and let the weight hang in front of thighs.
03
Pull elbows up
Lead with elbows until they reach around shoulder height or slightly below.
04
Lower under control
Return slowly without shrugging hard at the top.
Common mistakes
Avoid these
✕
Pulling too high
Can pinch the shoulder for many lifters. Fix: Stop around shoulder height or use a pain-free range.
✕
Narrow straight-bar grip
Often puts wrists and shoulders in an awkward position. Fix: Use dumbbells, rope, or a wider grip.
✕
Swinging the torso
Momentum beats delt tension. Fix: Use a controlled load and pause near the top.
Progressions
Scale it up or down
Make it easier
- Cable upright row with rope
- Dumbbell lateral raise
- Machine lateral raise
Make it harder
- Paused upright row
- Cable upright row
- High-rep dumbbell upright row
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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