pullcompoundintermediatebarbellcable

Upright Row

A vertical pull to the lower chest that trains the side delts and traps. A wider grip and moderate height keep it shoulder-friendly.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Stand tall holding a barbell or cable bar in front of your thighs.
2. Mid-rep
Stop when your elbows reach about shoulder height and the bar is at the lower chest.
3. End of the movement
Pause briefly at the top.
4. Common mistake
Narrow grip with the bar pulled to the chin

Lateral raise on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Stand tall holding a barbell or cable bar in front of your thighs.
2Use an overhand grip about shoulder width or slightly wider — avoid a narrow grip.
3Brace your abs and keep your shoulders down.

Execution

1Pull the bar up close to your body, leading with the elbows.
2Stop when your elbows reach about shoulder height and the bar is at the lower chest.
3Pause briefly at the top.
4Lower under control to full arm extension.

Exhale as you pull up, inhale as you lower.

2-0-1-1 (eccentric-pause-concentric-pause)

Primary

Side delts, Traps

Secondary

Front delts, Biceps

Narrow grip with the bar pulled to the chin
Widen to shoulder width or more and stop with elbows at shoulder height.
Swinging the hips to start the rep
Stand tall, brace and lighten the load.
Wrists ending above the elbows
Keep the elbows higher than the hands throughout.