Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Upright Row

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts, Traps

Also biceps

You need

Cable station

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Grip wider than shoulders
  2. 2Lift elbows to shoulder height, no higher
  3. 3Elbows above wrists all the way

Most common mistake

Narrow grip and elbows past shoulder height, the combo that pinches.

Watch a demo

Good for

  • Easy to keep adding weight
B
For shoulders
#21 of 27
See the full list →
Research
57
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
Target tensionStrong
Loaded stretchFair
ProgressionExcellent
Low costFair

A wide grip and stopping at shoulder height make it far more shoulder-friendly than its reputation.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • ALean-Away Lateral RaiseDumbbell
  • SCable Lateral RaiseCable

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