Step by step instructions, muscle activation and variants for the Stick Standing Upright Row.
A standing upright row performed with a stick or dowel, targeting the upper trapezius and lateral deltoids. Using a stick instead of a barbell makes it an excellent warm-up or corrective drill to rehearse proper elbow-led pulling mechanics without axial load.
Common mistakes content is coming soon.
The Stick Standing Upright Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.