It mainly works the deltoids (shoulder muscles) and trapezius (traps, upper back muscles).

Doing this exercise regularly can make your shoulders stronger and look more toned.

Good form is super important, no matter your fitness level, to get the most out of it and avoid hurting yourself.

Start by standing with feet shoulder-width apart, holding a barbell with an underhand grip (palms facing you).

Keep your back straight and core tight throughout the exercise. This protects your spine and helps with stability.

Lift the barbell straight up towards your chin, keeping your elbows high and slightly in front of your body. Don't let your elbows go too far out to the sides.

Slowly lower the barbell back down to the starting position. Control the weight throughout the movement.

Don't lift the weight too high; stop when the barbell reaches your upper chest or chin. Lifting higher can strain your shoulders.

Use a weight that challenges you but allows you to maintain good form. It's better to use a lighter weight and do it correctly than a heavier weight and risk injury.

If you're new to this exercise, start with a lighter weight and fewer repetitions to get used to the movement. Gradually increase the weight and reps as you get stronger.

Listen to your body. If you feel any pain, stop immediately and check your form. Pain is a warning sign.

It makes your shoulder muscles bigger and stronger. This is because the exercise focuses on your deltoids, which are the main muscles in your shoulders.

It helps you stand up straighter. The upright row uses muscles in your upper back that help improve your posture. Good posture is important for your health and how you look.

It makes your grip stronger. Holding the barbell works your hands and forearms, improving your grip strength. This is useful for many other exercises and daily tasks.

It's a versatile exercise. You can change the weight you lift and how you hold the bar to work different muscles. This lets you customize the exercise to fit your needs and goals.

Learning to do this exercise correctly will help you build stronger shoulders safely and effectively.

Starting Position: Hold the barbell close to your body, resting it on your thighs.

Lift Up: Breathe in and lift the barbell straight up, keeping your elbows higher than your hands the whole time. Imagine you're pulling the bar up towards your chin.

Top Position: Keep lifting until the bar is near your chin, or slightly below. Squeeze your shoulder blades together at the top of the movement.

Lower Down: Breathe out as you slowly lower the barbell back to where you started. Control the weight as you bring it down.

Important Tip: Don't use a jerky motion or swing the weight. Keep the movement smooth and controlled to really work your muscles and avoid getting hurt. Focus on using your muscles, not momentum.

But, there are other ways to do this exercise that can be even better for you.

Dumbbell Upright Rows: Using dumbbells instead of a barbell lets you move your arms more freely and might be easier on your shoulders. This also helps your shoulder muscles work better.

Wide-Grip Barbell Upright Rows: If you hold the barbell wider, you'll work your upper back muscles (trapezius muscles) more.

Cable Upright Rows: Doing this exercise with a cable machine keeps your muscles working hard the whole time. This is good for building muscle and keeping your body steady.

Single-Arm Upright Rows: Lifting one dumbbell at a time helps if one side of your body is stronger than the other. It also lets you focus on each shoulder separately.

Each of these changes to the exercise has its own advantages, so try them all to find what works best for you!

Dumbbell Lateral Raises: These focus on the side of your shoulders (lateral deltoids), making them wider and more defined. They're gentler on your shoulders than upright rows because the movement is more natural.

Face Pulls: This exercise is fantastic for better shoulder health and posture. It strengthens the back of your shoulders (rear deltoids) and your upper back. This helps fix that hunched-over posture many people get from sitting a lot.

Cable Upright Rows: This is like a regular upright row, but using a cable machine. The cable makes the movement smoother and safer for your shoulders, reducing the chance of injury.

Arnold Press: This is a shoulder press that works many shoulder muscles. The twisting motion adds extra benefits for stronger, more stable shoulders.

Try these different exercises to see what you like best and what helps you reach your fitness goals. Don't be afraid to experiment!

Don't use weights that are too heavy: Lifting heavy weights when you're not used to it can make you use bad form. Start with a light weight to learn the correct movement, then slowly add more weight as you get stronger.

Keep your back straight: Leaning back while doing upright rows puts extra strain on your lower back. Stand tall and keep your back straight throughout the exercise.

Keep your wrists straight: Bending your wrists while lifting can hurt them. Make sure your wrists are straight, not bent up or down, during the entire exercise.

Focus on controlled movements: Don't rush the exercise. Slowly lift the weight and slowly lower it. This helps you maintain good form and prevents injuries.

Warm up before you start: Always warm up your muscles before doing any weightlifting exercise. This prepares your body for the workout and reduces the risk of injury. A few minutes of light cardio and some dynamic stretches are good ways to warm up.

Listen to your body: If you feel any pain, stop the exercise immediately. Don't push yourself too hard, especially when you are learning a new exercise.

Good form is really important to avoid injuries. This means paying close attention to how you move your body during the exercise.

Start with a light weight to learn the correct movement. It's better to use a weight you can control than to try and lift too much too soon and hurt yourself.

Keep your elbows high and close to your body as you lift the barbell. Don't let them flare out to the sides. This helps work the right muscles and keeps your shoulders safe.

Only lift the bar to about chest height. Lifting higher can strain your shoulders. Focus on controlled movements, not how high you can lift.

Slowly lower the weight back down. Don't just drop it. Controlled lowering is just as important as the lift itself for building muscle and preventing injury.

If you feel any pain, stop immediately. Pain is a warning sign. It's better to stop and rest than to risk a serious injury.

It's a good idea to start with a few sets of a small number of repetitions. As you get stronger, you can increase the number of sets and repetitions you do.

Always warm up your shoulders before you start. This could include some light shoulder rotations or other warm-up exercises. Warming up prepares your muscles for the workout.

Consider working with a trainer to learn the proper form. A trainer can watch your technique and offer corrections to ensure you're doing the exercise safely and effectively.