The upright row mainly works the deltoid muscle. The deltoid is a three-headed muscle that forms a cap around the shoulder. It’s primary function is essentially to move the arm away from the body. The anterior deltoid raises the arm straight up in front while the middle deltoid raises the arm out to the side. The secondary muscles worked by the upright row are: supraspinatus, biceps brachii, upper trapezius, rhomboids, and levator scapulae.

Anatomical drawing of the anterior deltoid muscles.

Anatomical drawing of the middle deltoid muscles.

Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Hold the weights in your lap using an overhand grasp so that your palms face inward. Keeping the weights towards your midline, exhale and slowly raise them up together until they are almost touching your chin. Hold them for a brief second, then inhale as you slowly lower them in a controlled manner back to your lap. Repeat this process 8-12 times for 3 sets. As another option, you may do this exercise with Thera-band® placed under your chair. Also, if you do not have access to free weights, soup cans will also work.

A woman seated in a chair is demonstrating the start position for a Upright Row with Free Weights exercise

A woman seated in a chair is demonstrating the end position for a Upright Row with Free Weights exercise