All Exercises
Upright Row
Builds shoulder and upper-back strength by pulling the weights vertically along the body toward shoulder height.
Last updated
Main Muscles
- Shoulders
Supporting Muscles
- Abs
- Biceps
- Forearms
- Upper Back
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How to perform
- Stand tall holding an AguaForce weight in each hand in front of your thighs, palms facing your body
- Pull both weights straight up along your torso, leading with your elbows
- Raise until your elbows reach shoulder height
- Lower back down with control and repeat
Tips
- Keep the weights close to your body as you pull them up
- Avoid shrugging your shoulders toward your ears
Upright Row FAQ
What muscles does the upright row work?
The upright row mainly works your shoulders, with your abs, biceps, forearms and upper back supporting the movement.
How much water should I put in the weight for the upright row?
Fill both AguaForce weights to about 2–5 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the upright row should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.