Upright Row vs. Bent-Over Row: Which Exercise is Right for You?

Ever wondered which exercise is better for building strength: the upright row or the bent-over row?

If you’re trying to figure out the best way to strengthen your shoulders, back, or overall pulling power, you’re not alone!

Both exercises are staples in strength training, but they target different muscles and serve unique purposes.

In this guide, we’ll dive deep into these two exercises, explaining their benefits, differences, and how to use them to achieve your fitness goals.

By the end, you’ll have a clear understanding of which one fits best in your workout routine—or if you should do both!

What are Rows in Strength Training?

Rows are a type of strength-training movement where you pull a weight toward your body. These exercises are incredible for building pulling strength, improving posture, and sculpting your upper body.

Whether you’re lifting a barbell, dumbbells, or using a cable machine, rows engage multiple muscle groups, making them a compound movement.

Upright rows and bent-over rows are two popular variations of rowing exercises, each offering unique benefits.

What is an Upright Row?

The upright row is performed by holding a barbell or dumbbells with an overhand grip and pulling the weights vertically to your chest.

Muscles Targeted

• Shoulders (deltoids)
• Traps (upper trapezius)
• Biceps

How to Perform an Upright Row

1. Stand with your feet shoulder-width apart.
2. Hold the barbell or dumbbells with an overhand grip, palms facing your body.
3. Raise the weights upward, keeping them close to your body.
4. Pause when your elbows align with your shoulders.
5. Lower the weights back to the starting position in a controlled motion.

Pro Tip: Avoid lifting your elbows higher than your shoulders to prevent strain on your rotator cuff.

Common Variations

• Dumbbell Upright Row: Provides greater range of motion.
• Kettlebell Upright Row: Engages stabilizer muscles.

What is a Bent-Over Row?

The bent-over row is performed by bending forward at the hips and pulling a weight toward your torso.

Muscles Targeted

• Lats (latissimus dorsi)
• Rhomboids
• Traps
• Lower back and core (stabilizers)

How to Perform a Bent-Over Row

1. Grip a barbell or dumbbells using an overhand hold.
2. Bend at your hips, keeping your back straight, and lower your torso to about a 45-degree angle.
3. Pull the weight toward your chest, squeezing your shoulder blades together.
4. Lower the weight in a controlled motion.

Pro Tip: Keep your core tight and your back neutral to avoid injury.

Common Variations

• Dumbbell Single-Arm Row: Targets each side independently.
• Barbell Pendlay Row: Focuses on explosive power.

Comparative Analysis: Upright Row vs. Bent-Over Row

1. Muscles Worked

• Upright Row: Focuses on shoulders and traps, making it ideal for upper-body definition.
• Bent-Over Row: Targets the entire back and core, building pulling strength and a thicker, wider back.

2. Form and Technique

• Upright Row: Performed standing upright, pulling the weight vertically.
• Bent-Over Row: Requires bending at the hips and pulling horizontally.

3. Difficulty Level

• Upright Row: Easier to learn but requires caution to avoid shoulder strain.
• Bent-Over Row: More challenging due to the bent-over position and core engagement.

4. Injury Risk

• Upright rows can cause shoulder impingement if done incorrectly.
• Bent-over rows may strain the lower back if form isn’t maintained.

5. Versatility

• Upright rows are great for shoulder workouts.
• Bent-over rows fit into back, pull, or full-body routines.

Comparative Analysis

Aspect	Upright Row	Bent-Over Row
Primary Muscles	Deltoids, traps, upper arms	Lats, rhomboid, traps, biceps
Form Requirements	Maintain upright posture, avoid over-pulling	Bent-over position, engage core
Difficulty Level	Easier to learn, risk of shoulder strain	More challenging, requires back stability
Injury Risk	Potential shoulder impingement	Possible lower back strain if form breaks
Versatility	Best for shoulder workouts	Works well in back, pull, or full-body routines

For more information on similar exercises, be sure to check out our guide on Face Pull vs. Rear Delt Fly to further refine your workout routine.

Benefits of Upright Rows

1. Builds stronger shoulders and traps.
2. Enhances upper-body aesthetics.
3. Easy to incorporate into a shoulder day routine.

Benefits of Bent-Over Rows

1. Develops a strong back and core.
2. Improves posture and pulling power.
3. Helps create a wide, muscular back.

When to Choose Upright Rows

Opt for upright rows if your goal is to:

• Build shoulder and trap strength.
• Improve aesthetics of your upper body.
• Train for activities like weightlifting or sports requiring strong shoulders.

When to Choose Bent-Over Rows

Bent-over rows are ideal if you want to:

• Build back strength and pulling power.
• Improve posture and core stability.
• Train for functional fitness or sports like rowing.

Can You Include Both in Your Routine?

Absolutely! Combining upright rows and bent-over rows is a great way to achieve a balanced upper-body workout. For example:

• On shoulder day, do upright rows to target deltoids and traps.
• On back day, include bent-over rows to strengthen your lats and rhomboids.

Common Mistakes to Avoid

Upright Row Mistakes

• Lifting elbows too high.
• Using momentum instead of controlled movement.

Bent-Over Row Mistakes

• Rounding the back.
• Not engaging the core, leading to instability.

Expert Tips for Mastering Rows

• Warm up your shoulders and back before performing rows.
• Use moderate weights to maintain proper form.
• Incorporate stretches and mobility exercises to prevent stiffness.

For more detailed insights on strengthening your upper body, be sure to check out our guide comparing Face Pulls vs. Shrugs to enhance your workout routine.

Frequently Asked Questions (FAQs)

Can beginners perform these exercises?

Yes, but start with lighter weights to ensure you don’t strain yourself and focus on perfecting your form.

Are upright rows bad for your shoulders?

Not if performed correctly, keeping your elbows below shoulder level to maintain proper form and reduce strain. This ensures the movement remains safe and effective.

Do bent-over rows require a strong core?

Yes, core stability is essential for maintaining proper posture, as it helps support the spine and ensures your body remains balanced. 

Conclusion

Both upright rows and bent-over rows have unique benefits, and the right choice depends on your fitness goals.

If you’re looking to build strong shoulders, upright rows are the way to go. If a strong back and core are your priorities, focus on bent-over rows.

Better yet, try incorporating both into your routine for a well-rounded upper body.

Remember, consistency and proper form are key to achieving the best results.

Start Your Fitness Journey with a Personal Trainer in Austin

Choosing the right exercises, like the upright row and bent-over row, is just the beginning of your fitness journey.

Whether you’re looking to build strength, improve your posture, or create a balanced workout routine, having an expert guide can make all the difference.

If you’re in Austin and searching for personalized fitness support, we’re here to help! Our experienced personal trainers in Austin provide one-on-one training tailored to your goals, fitness level, and preferences.

Not in Austin? No problem—we also offer comprehensive online coaching to clients everywhere.

Contact us today to book your first session with a personal trainer in Austin or schedule a free online consultation.