Shoulders

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Plate Upright Row

Exercise Data

Type: Strength

Main Muscle Worked: Traps

Other Muscles: Shoulders

Equipment: Plate

Mechanics Type: Isolation

Level: Intermediate

Sport: No

Force: Pull

9.0

Excellent

Plate Upright Row - Images

START

FINISH

1. Grasp a plate with a pronated (palms facing your thighs) grip that is slightly less than shoulder

width. The plate should be resting on top of your thighs. Your arms should be extended with a

slight bend at the elbows and your back should be straight. This will be your starting position.

2. Use your side shoulders to lift the plate as you exhale. The plate should be close to the body

as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive

the motion. As you lift the plate, your elbows should always be higher than your forearms. Also,

keep your torso stationary and pause for a second at the top of the movement.

3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the

movement.

4. Repeat for the recommended amount of repetitions.

Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution

Plate Upright Row - Guide

Alternative Exercises For Plate Upright Row

9.0

Muscle Targeted: Traps

Main Muscle: Traps