# Stick Standing Upright Row - Canonical: https://fitwill.app/exercise/9203/stick-standing-upright-row/ - Media ID: 9203 - Primary muscle: Shoulders - Body part: Shoulders - Equipment: Stick - Video: https://fitwill.app/videos/9203/stick-standing-upright-row.mp4 ## Description The Stick Standing Upright Row is a shoulder exercise performed with a lightweight stick such as a broomstick, dowel, or unweighted bar held with an overhand grip. You stand tall with feet roughly hip-width apart, the stick resting against the front of your thighs, and pull your elbows up and out to the sides until the stick reaches somewhere between lower chest and upper chest height. Because the implement is light, the movement is easy to control and learn, which makes it a favorite for teaching the upright rowing pattern before adding any real load. The main work is done by the side (lateral) shoulders, which lift the upper arms out to the sides as the elbows rise. The upper traps assist by lifting the shoulder blades at the top of the pull, and the biceps and forearm muscles work to hold the stick and bend the elbows. Compared to a barbell version, the light stick removes the temptation to swing or cheat, so you can focus purely on the path of the elbows and the feel of the shoulders doing the lifting. This movement suits beginners learning the upright row groove, lifters warming up their shoulders before pressing or pulling sessions, and anyone rehabilitating movement quality after a layoff. It is also useful as a self-assessment: with no weight to hide behind, any shrugging, wrist discomfort, or uneven pulling becomes immediately obvious. Setup matters more than it looks. Grip width determines how your wrists and shoulders track — a grip slightly wider than shoulder width keeps the wrists relatively straight and lets the elbows lead. Standing with a braced core, soft knees, and the stick touching your thighs at the start gives you a consistent reference point for every rep. To execute it well, lead with the elbows rather than the hands. The hands should stay relaxed and travel upward only as a consequence of the elbows rising. Pull until your elbows reach about shoulder height or slightly above, pause briefly, then lower the stick under control back to your thighs. Keep your torso upright throughout; if you find yourself leaning back or bouncing, the rep does not count. A practical safety note: the upright row position can irritate some people's shoulders when taken very high or performed with heavy loads and a narrow grip. With a light stick, keep the range to around chest or collarbone height and stop short of the chin. If you feel pinching at the top, reduce the range, widen the grip slightly, or substitute a lateral raise pattern instead. ## Instructions 1. Stand with your feet about hip-width apart, weight distributed evenly, and hold a light stick with an overhand grip slightly wider than shoulder width. 2. Let the stick hang in front of your thighs with your arms fully extended, shoulders pulled back and down, and knees soft rather than locked. 3. Brace your abdominal muscles lightly and keep your ribcage stacked over your pelvis so your torso stays upright for the whole set. 4. Begin the pull by driving your elbows up and out to the sides, keeping them higher than your wrists at all times. 5. Continue pulling until the stick reaches around upper chest or collarbone height and your elbows are at or just above shoulder level. 6. Hold the top position for a brief pause and feel the side of your shoulders and upper traps working. 7. Lower the stick slowly along the same path, resisting gravity rather than letting it drop back to your thighs. 8. Exhale as you pull the stick up and inhale as you lower it back down. 9. Lightly tap the stick against your thighs at the bottom to reset, then begin the next repetition without swinging or leaning. ## Tips & Tricks - Think "elbows lead, hands follow" — if your hands end up above your elbows, the pull has turned into a wrist curl and your shoulders stop doing the work. - If your wrists bend backward sharply at the top, widen your grip a few centimeters on the stick; a straighter wrist line usually means a more comfortable shoulder path. - Stop the pull at chest or collarbone height rather than pulling all the way to your chin — the extra height mostly shrugs the traps and compresses the shoulder. - Do not lean back as the stick rises. If your torso tips backward, the weight is conceptually too heavy or you are rushing; with a light stick this almost always means tempo, not load. - Keep the stick close to your body as it travels up. Letting it drift forward turns the movement into a front raise and shifts stress away from the side shoulders. - Use this with a light stick as a shoulder warm-up before pressing days — two or three sets of 10–15 smooth reps prepare the delts and traps well. - Squeeze the stick firmly but not crush-tight; an over-tight grip on a thin stick tends to creep your shoulders up toward your ears before your elbows are even moving. - Watch for one elbow shooting up faster than the other, a common asymmetry. Slowing the tempo or filming a set from the front makes the imbalance easy to spot and correct. ## Frequently Asked Questions ### What muscles does the Stick Standing Upright Row work? The side shoulders do most of the lifting, with the upper traps assisting at the top of the pull. The biceps and forearms work isometrically to hold the stick and bend the elbows. ### Is the Stick Standing Upright Row good for beginners? Yes, it is one of the best ways to learn the upright row because the light stick removes momentum and lets you focus on elbow path and shoulder position. Once the pattern feels natural, you can progress to a barbell or dumbbells. ### How wide should my grip be on the stick? A grip slightly wider than shoulder width works for most people because it keeps the wrists close to straight as the elbows rise. If you feel pinching at the top, go a little wider rather than narrower. ### How high should I pull the stick? Pull to roughly upper chest or collarbone height, with your elbows at or just above shoulder level. Going all the way to the chin adds little for the shoulders and increases the chance of shoulder discomfort. ### Why do my wrists hurt when I do upright rows? Usually the grip is too narrow, which forces the wrists to bend sharply at the top. Widen your hands on the stick and keep the pull to chest height so the wrists stay more neutral. ### Can I replace the stick with a barbell or dumbbells? Yes, once you can control the pattern, a barbell or a pair of dumbbells makes a natural progression. Start light, because the upright row rewards clean elbow mechanics more than heavy load. ### Should my elbows or hands be higher at the top of the Stick Standing Upright Row? Your elbows should stay above your wrists throughout the pull. If your hands rise higher, the shoulders stop leading and the movement loses its intended focus. ### How many reps and sets should I do? For learning the pattern or warming up, two or three sets of 10–15 controlled reps works well. Since the load is light, prioritize tempo and elbow height over total volume. ### Is the upright row safe for my shoulders? Performed with a light stick, a moderate range, and a slightly wide grip, most people tolerate it well. Stop short of any pinching sensation, and if discomfort persists, switch to lateral raises, which train the same side-shoulder area through a more forgiving path.