Upright Row: How to Do It Safely (And Whether You Should)

The upright row is one of the most controversial exercises in the gym. Some call it a great shoulder and trap builder. Others say it destroys shoulders and should be avoided completely.

The truth? It depends on how you do it, your anatomy, and whether safer alternatives might give you the same benefits without the risk.

What Is the Upright Row?

The upright row involves pulling a weight (barbell, dumbbells, or cable) straight up along your body to chest or chin height. Your elbows lead the movement and end up high and out to the sides.

Primary muscles: Upper traps, lateral deltoids Secondary muscles: Biceps, front deltoids, forearms

The Controversy: Shoulder Impingement

Why People Say It's Dangerous

The combination of:

1. Shoulder internal rotation (upper arm rotated inward)
2. Shoulder abduction (arm moving away from body)
3. Load (weight pulling down)

This creates what's called "impingement position" — the supraspinatus tendon and subacromial bursa can get pinched between bones in the shoulder.

The Research

Studies show the impingement risk increases significantly when:

• Elbows rise above shoulder height
• Grip is narrow (hands close together)
• Heavy weight with poor control

The Reality

Some people do upright rows for years with no problems. Others get shoulder pain immediately. Individual anatomy (acromion shape, shoulder mobility, injury history) matters enormously.

How to Make Upright Rows Safer

If you want to include upright rows, these modifications reduce risk:

1. Limit Range of Motion

Stop at shoulder height. Don't pull to chin level.

When your elbows stay at or below shoulder height, the impingement position is much less pronounced. The "chin-high" version maximizes risk.

2. Use a Wider Grip

Hands at least shoulder width apart.

Narrow grip = more internal rotation = more impingement. Wider grip allows more external rotation and a safer shoulder position.

3. Use Dumbbells or Cables

Allow natural movement path.

Barbells lock you into a fixed path. Dumbbells and cables let your shoulders find a more natural, comfortable arc.

4. Control the Weight

No jerking or swinging.

Momentum plus compromised shoulder position is a recipe for injury. Controlled reps only.

5. Stop If It Hurts

Pain is a signal.

Any pinching, clicking, or pain in the shoulder means stop. No exercise is worth an injury.

Upright Row Technique (Safer Version)

Setup (Wide Grip Barbell)

1. Grip: Shoulder width or slightly wider (not narrow)
2. Stance: Hip width, slight knee bend
3. Posture: Tall spine, shoulders back
4. Start: Bar hanging at arm's length, touching thighs

The Pull

1. Initiate: Lead with elbows, not hands
2. Path: Bar stays close to body
3. Elbows: Drive up and out to sides
4. Height: Stop when elbows reach shoulder level (not higher)
5. Squeeze: Brief contraction at top

The Lower

1. Control: Lower slowly (2-3 seconds)
2. Full descent: Return to starting position
3. Don't bounce: Reset before next rep

Key Cues

| Cue | Why It Helps | |-----|-------------| | "Elbows lead" | Proper movement pattern | | "Stop at shoulders" | Avoids impingement range | | "Wide grip" | Allows better shoulder position | | "Stay close to body" | Maintains control | | "Slow and controlled" | Reduces injury risk |

Upright Row Variations (Safest to Riskiest)

Cable Face Pull (Safest Alternative)

Not really an upright row, but targets same muscles (traps, rear delts) with external rotation instead of internal. Highly recommended substitute.

Dumbbell High Pull

Dumbbells at sides, pull up and slightly out. More freedom of movement than barbell. Elbows stay at shoulder height max.

Wide Grip Dumbbell Upright Row

Dumbbells allow natural arc. Stop at shoulder height. Relatively safe for most people.

Cable Upright Row

Constant tension, smooth resistance. More forgiving than barbell.

Wide Grip Barbell Upright Row

Safer than narrow grip. Limit ROM to shoulder height.

Narrow Grip Barbell Upright Row (Highest Risk)

Maximum internal rotation, maximum impingement potential. Not recommended.

Who Should Avoid Upright Rows Entirely

Skip upright rows if you have:

• History of shoulder impingement
• Rotator cuff injuries or tears
• Shoulder pain with overhead movements
• SLAP tears or labrum issues
• Pain when performing the movement (even with modifications)

Consider skipping if you have:

• Limited shoulder mobility
• Rounded posture (kyphosis)
• Any shoulder discomfort during internal rotation movements

Better Alternatives for the Same Muscles

For Upper Traps

• Shrugs — isolate traps without shoulder risk
• Farmer's walks — functional trap work
• Face pulls — traps plus rotator cuff health

For Lateral Deltoids

• Lateral raises — direct side delt work, shoulder-safe
• Cable lateral raises — constant tension, controlled
• Machine lateral raise — easy to control

For Traps + Side Delts Together

• Face pulls — similar muscles, external rotation (opposite of upright row)
• Lu raises — lateral raise with slight forward angle

The Face Pull Swap

Many coaches recommend replacing upright rows with face pulls entirely:

• Hits upper traps and rear delts
• Uses external rotation (builds rotator cuff)
• Improves posture instead of risking it
• Zero impingement risk

If You Still Want to Do Upright Rows

Safe Programming

• 3 sets of 12-15 reps
• Light to moderate weight
• Wide grip (shoulder width+)
• Stop at shoulder height
• Slow, controlled tempo
• Stop immediately if any pain

When in Your Workout

• After heavy pressing (pre-fatigued shoulders = less weight needed)
• As a pump/finisher exercise
• NOT as a heavy strength movement

Frequency

• Once per week maximum
• Rotate with safer alternatives
• Monitor for any shoulder issues

Sample Workouts (With and Without Upright Rows)

Shoulder Day WITH Upright Row

1. Overhead Press — 4x8
2. Lateral Raises — 4x12
3. Wide Grip Upright Row — 3x12 (light, controlled)
4. Face Pulls — 3x15
5. Rear Delt Flyes — 3x15

Shoulder Day WITHOUT Upright Row (Recommended)

1. Overhead Press — 4x8
2. Lateral Raises — 4x12
3. Shrugs — 4x10
4. Face Pulls — 4x15
5. Rear Delt Flyes — 3x15

Pull Day WITHOUT Upright Row

1. Pull-ups — 4x8
2. Barbell Row — 4x8
3. Face Pulls — 4x15
4. Dumbbell Shrugs — 3x12
5. Bicep Curls — 3x12

The Bottom Line

The upright row can build traps and shoulders, but it carries real risk for many people. The internal rotation under load puts the shoulder in a compromised position.

If you do upright rows:

• Use wide grip
• Stop at shoulder height
• Control the weight
• Use light loads
• Stop if anything hurts

But honestly?

You can build the same muscles (traps, lateral delts) with safer exercises. Shrugs, lateral raises, and face pulls together hit everything the upright row does — without the impingement risk.

The upright row isn't worth shoulder surgery. If you have any doubt, skip it and use alternatives. Your shoulders will thank you.

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Related:

• Face Pulls Guide
• Shrugs Exercise Guide
• Lateral Raises Complete Guide
• Shoulder Impingement Exercises