Upright Row (Machine)
Also called Upright Row (Gym Machine)
How to do it
Stand at the machine holding the bar at thigh level with a shoulder-width overhand grip. Pull the bar straight up the front of the body to about chest height, leading with the elbows, then lower under control.
Setup
Adjust the machine start position so the handle begins near the thighs and stand centered with an even overhand grip. Keep wrists straight, shoulders down, and torso upright.
Where you should feel it
Across both middle shoulders and upper traps with the biceps assisting along the guided path. Shorten the pull if the machine causes shoulder pinching.
When to use it
Use for stable delt and trap volume when a guided path feels comfortable and balance should not limit the set. Controlled sets of 8-15 reps work well.