Main Muscle Worked: Traps
Other Muscles: Shoulders
Mechanics Type: Isolation
Plate Upright Row - Images
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
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
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