Upright Row
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PrimarySecondaryTertiary
Muscles worked
ShouldersPrimary · 80%
TrapsSecondary · 70%
Equipment
Barbell
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~54h for the primary movers
Shoulders~54h
Traps~54h
Programming notes
Upright Row is driven by the shoulders, with traps assisting. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
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