Itsha.com
Upright Row exercise guide showing 4 movement steps using barbell
Upright Row exercise guide showing 4 movement steps using barbell
Shoulders4 steps•6s movement guide

Upright Row exercise image and instructions

See how to do Upright Row in a clear 4-step exercise image with concise instructions. Focus: side delts and upper traps using barbell.

#barbell#bilateral#compound#equipment#reardelts#repetition#rhomboids#shoulders#sidedelts#standingwithastablestance#traps#uppertraps
Read the detailed Upright Row tutorial →

Short instructions

How to do Upright Row

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Take the declared Upright Row support with barbell, brace the trunk, set the shoulders away from the ears, and begin with controlled shoulder blades.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and draw the elbows along the declared row path, retracting the shoulder blades without shrugging or extending the lower back.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause when the arms reach the torso-defined endpoint and the shoulder blades are controlled, not forcibly pinched.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and lower or reach the arms forward slowly until the shoulders return to the starting position without collapsing.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Upright Row setup, maintain controlled joint alignment, and stop if the movement causes pain.

Keep exploring

Related shoulders exercise images

View category →
Reverse Cable Crossover exercise guide showing 3 movement steps using dual cable machine
Shoulders5s guide

Reverse Cable Crossover exercise image

See how to do Reverse Cable Crossover in a clear 3-step exercise image with concise instructions. Focus: rear delts using dual cable machine.

Focus: Rear delts

Rear Delt Fly exercise guide showing 3 movement steps using dumbbell pair
Shoulders5s guide

Rear Delt Fly exercise image

See how to do Rear Delt Fly in a clear 3-step exercise image with concise instructions. Focus: rear delts using dumbbell pair.

Focus: Rear delts

Pike Push-up exercise guide showing 4 movement steps
Shoulders6s guide

Pike Push-up exercise image

See how to do Pike Push-up in a clear 4-step exercise image with concise instructions. Focus: front delts.

Focus: Front delts

Machine Shoulder Press exercise guide showing 3 movement steps using shoulder press machine
Shoulders5s guide

Machine Shoulder Press exercise image

See how to do Machine Shoulder Press in a clear 3-step exercise image with concise instructions. Focus: front delts and side delts using shoulder press…

Focus: Front delts, Side delts

Machine Lateral Raise exercise guide showing 3 movement steps using lateral raise machine
Shoulders5s guide

Machine Lateral Raise exercise image

See how to do Machine Lateral Raise in a clear 3-step exercise image with concise instructions. Focus: side delts using lateral raise machine.

Focus: Side delts

Leaning Lateral Raise exercise guide showing 6 movement steps using fixed post and single dumbbell
Shoulders8s guide

Leaning Lateral Raise exercise image

See how to do Leaning Lateral Raise in a clear 6-step exercise image with concise instructions. Focus: side delts using fixed post and single dumbbell.

Focus: Side delts