This document analyzes the upright row exercise, including good and bad form. It discusses several variations of the upright row and focuses on the barbell upright row. Good form involves maintaining the bar close to the body and raising the elbows only to shoulder height. The document also warns that the upright row should be avoided by those with shoulder injuries or pain. It breaks the exercise down into three phases, describing the joint movements and primary muscles involved in each phase.

1. Movement Analysis:
Upright Row
Ben Johnson and Cameron Patterson
(Fall 2017)

2. Upright Row
Several Variations
● Cable Upright Row
● Dumbbell Upright Row
● Barbell Upright Row
● Upright Row with Resistance Bands
We will be focusing on the Barbell Upright Row

3. Good Form Analysis
Grip bar with overhand grip, about shoulder width
apart.
Pull up on the bar and maintain the bar close to
your body.
Elbows rise to shoulder height (should not go past
shoulders)
Elbows should flare out during the movement.
Pause at the top for 2 seconds and slowly lower the

4. Good Form

5. Videos
Examples of bad form when performing an upright row.

6. Bad Form Analysis
Don't hunch forward curving the spine.
Grip needs to be overhand grip with palms facing the
body.
Elbows should not surpass the shoulder.
Bar to chest not to chin!

7. Bad Form

8. Upright Row: Friend or Foe?
This exercise should not be performed if you have shoulder
pain, or have had shoulder injuries before.
If you have shoulder pain when you perform this exercise,
there are other exercises you can perform such as Shrugs
with weights or other variations of the Upright Row, as
mentioned before.

9. Phase 1
Bringing Bar Up to Shoulders
Joints and Movement ROM
● Shoulders and Elbows Up 0-90 Degrees
● Bend Elbow 10-150 Degrees
● Wrist Side Bend 0-60 Degrees

10. Phase 1
Primary Agonists
● Shoulder-Deltoid Contraction
● Upper Back-Trapezoid Contraction
● Biceps Contraction
● Wrist-Flexor Carpi Ulnaris Contraction

11. Phase 2
Rest at the Top
Joints and Movement ROM
● Shoulders and Elbows Stay Up 90-90 Degrees
● Elbow Joint Stays Bent 150-150 Degrees
● Wrist Stays Bent to the Side 60-60 Degrees

12. Phase 2
Primary Agonists
● Shoulder Muscles Holds Contraction
● Upper Back Holds Contraction
● Biceps Holds Contraction
● Wrist Muscles Contraction

13. Phase 3
Controlling Bar Back to Starting Position
Joints and Movement ROM
● Shoulders and Elbows Straightening 90-0 Degrees
● Elbows Straightening 150-10 Degrees
● Wrists Straightening 60-0 Degrees

14. Phase 3
Primary Agonists
● Shoulder Muscles Control Bar Down
● Upper Back Controls Relaxation
● Biceps Muscle Controls Bar Down
● Wrist Muscles Control Straightening of Wrist