Upright Row

The upright row is a great exercise to strengthen your traps and your posterior deltoids. We’re talking improved posture and strong, sexy shoulders. This said, the upright row is not recommended for everyone. If you have any shoulder issues, particularly a shoulder impingement, we recommend you sit this one out. Grab some weights and let’s get started. You can use dumbbells, a band, a sandbag, a kettlebell, cables or barbells. (Don’t go too heavy to start - ease yourself into the upright row until you have mastered your form.)

Step 1:

Stand with your feet hip-width apart. Hold your weights in front of your hips and engage your core, simultaneously squeezing your glutes to avoid using your lower back.

Step 2:

Retract your shoulder blades and pull the weight up toward your chin, bringing your elbows up to around your ears. Really squeeze your shoulder blades together at the top of the motion. You want to lead with your elbows and let your hands follow.

Step 3:

Lower your arms back down to starting position and then repeat the exercise. Perform 12-15 reps, for 2 to 3 sets.


Make this a full body workout by positioning your feet in a wider than shoulder-width apart and coming down into a squat at the bottom of every row. Remember to engage your core, keeping your chest lifted and your spine long.

Did you enjoy the upright row back exercise? Try out our other workouts on TheDailyHiit.com

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