# Upright Row <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/nwkLwMRHMQo" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Shoulder Abduction (Lateral Deltoids) - Scapular Elevation (Upper Traps) - Elbow Flexion (Biceps) ## Technique - Keep the bar in close to your body - Pull through the elbows, not the wrists ("row out and up, not just straight up") - End the lift when elbows reach shoulder height - Take 1.2x shoulder-width grip ## Variation: Standing Rope Upright Row - Pull the rope apart when initiating the concentric - Double overhand grip, staggered foot stance - Lean slightly back, pull rope up along the front of your torso - Stop lift when your elbows are around shoulder-level ## Rep Zone Moderate weight, 8-12 reps ## Errors - Bringing the elbows up too high - Turning it into a front raise