Standing upright rows are fun to do and best of all, quite effective for building muscle in your shoulders and back. They are easy to do and I highly recommend adding them to your program if you don’t already do them.
You can see the various muscles upright rows work in the illustration below.
Many different muscles are brought into play when doing this exercise. If you look carefully at the illustration, you will see that the figure is doing the rows with a wide grip. I do that too, on occasion, but usually, I use a close grip and in that case, your elbows should be much higher at the top of the movement.
When using a close grip, like the woman above, your elbows should be close to ear height when you raise the bar. I like using a barbell but you can also use dumbbells for this exercise.
For me, it’s simply easier to keep proper form, particularly when I’m doing heavy rows if I use a barbell, but using dumbbells is a viable variation that many people like. You can also do upright rows using bands.
Whichever equipment you decide to use to perform upright rows, take care to use proper form and you’re guaranteed to get great results.