Upright Row Primary muscle(s) and equipment Neck, Trapezius, Anterior Deltoid, Shoulder, Shoulders, Compound, Barbell, Upper Body How to do the Upright Row To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close to your body. Lift until your elbows and forearms are level with the ground. Lower the weight slowly to the starting point. Note:The upright row is a dangerous exercise if it is done improperly. As well, discomfort may be felt in the wrists. (Discontinue with this exercise) Upright Row Spotter Information: A spotter can be in front of the individual making sure that the individual completes the row properly.

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight Lifted	Average Reps	One Rep Max Average
59.2 lbs	9.5	77.4 lbs

 

How do I figure out a good starting weight?

Based on an average weight lifted of 59.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 30 lbs and aim for 12-15 reps.