How To Do Plate Upright Row With Proper Form

The plate upright row is a compound exercise that builds stronger and bigger traps, and rear deltoids (Shoulder). 

It’s a simple exercise to perform. You hold a plate with both hands and lift them vertically until they’re level with your collarbone, before lowering them back down.

You shouldn’t be afraid to integrate the upright row with plate into your routine. There are several ways you’ll need to look out to improve the technique. To perform the plate upright row exercises safely and effectively, you must read this blog.

Muscle Worked During Plate Upright Row

The upright row with plate exercise targets the below muscle groups. Using plate in the upright row can help to increase unilateral muscle development and address any asymmetries and movement imbalances as well.

  • Shoulders: Working on the deltoids, rhomboids, and trapezius muscles, the plate upright row is perfect for building strength, muscle, and stability in the shoulder and upper back region.
  • Rhomboids: Upper back muscles that connect the shoulder blades and offer a great deal of support, working on your rhomboids will improve your posture.
  • Biceps: As major arm muscles, building your biceps will significantly enhance your upper body strength as well as general upper body resilience.
Plate Upright Row.

How To Do Upright Row With Plate

The standing plate upright row is an excellent exercise to build huge Trapezius muscles and create that deltopectoral separation. Upright rows along with shrugs can build massive traps.

  1. Grab a plate with both hands (close-grip), at arm’s length down by your thighs with your palms facing towards you.
  2. Lift the plate, to get it as close as possible to the chest height using your arms, and elevate your shoulders to squeeze your trapezius muscles.
  3. Now, lower the plate under controlled motion until it comes back to its starting position.
  4. Repeat for the desired number of reps.


  • Keep a controlled motion and avoid jerky movements.
  • Don’t allow your back to arch as you pull the weight up, don’t allow excess weight to dictate your body mechanics.
  • Avoid allowing the weight to move away from the body. Instead, keep the weight close to the body throughout the exercise.

Plate Row Exercise Variations

It is a great exercise for beginners, but also very effective for more advanced weight-lifters. You should learn proper form and lifting technique to strengthen the back of the shoulder. You can modify the exercise for your specific needs by learning some variations.

Take a look below at some of the more popular plate exercise variations to increase unilateral strength and fitness!

One-Arm Plate Upright Row

One arm plate upright row is the unilateral variation on the plate upright row. The single-arm plate upright row is a popular movement for building stronger and bigger traps and shoulders.

The single arm plate power snatch does incorporate significantly more muscle groups than the upright row.

One-Arm Plate Upright Row

Muscles Worked

Primary: Lateral deltoid, Trapezius.

Secondary: Anterior deltoid, Brachioradialis, Biceps Brachii, Infraspinatus, Teres minor.

How To Do One-Arm Plate Upright Row

  1. Stand with your feet shoulder-width apart. Hold a plate in your left hand at your side.
  2. Slowly shrug your left shoulder up toward your ear. At the top, pause for a moment and contract the muscles.
  3. Slowly lower the weight back to the starting position.
  4. After completing all reps on the left side, repeat on the right sideRepeat for the desired number of repetitions.


  • Keep a controlled motion and avoid jerky movements.
  • Keep your back straight and core tight.
  • Pause and squeeze the traps at the top of the movement, and then lower the plate really slowly if you want to add a bit of intensity to the exercise

Reps and Sets

Do sets of 10 to 15 reps with moderate weight. If you can perform more than 20 reps with ease, the weight is too light. For best results, try to perform perfect reps to complete failure, with no more than 15 reps per set.

Frequently Asked Questions

Are Upright Rows Better With plate?

Yes, doing upright row with plate. The plate requires more balance than barbells or machines, which can lead to greater muscle fiber recruitment. 

The plate row workout also allows for unilateral training (training one limb at a time), increases core stability, and improves muscular imbalances.

What Do Plate Upright Rows Work?

If you’re looking to strengthen your shoulders and upper back, you should consider doing plate upright rows. This exercise targets the traps, which span the upper to mid-back, and the deltoids, which wrap around your shoulder.

Is plate Upright Row Good?

Plate upright rows are a good upper-body exercise designed to work muscle groups throughout your arms, shoulders, and upper back. One of the main things about these exercises is that they are shoulder-friendly.


A plate upright can strengthen the posterior chain muscles, including the shoulders and upper back. With great attention to form, you’ll reap all the benefits.

Please let us know, in the comment section below, your valuable suggestions!

Thanks for reading.

Know More About Upright Row


1. Schoenfeld, Brad MSc, CSCS; Kolber, Morey J PT, PhD, CSCS; Haimes, Jonathan E BS, CSCS: The Upright Row: Implications for Preventing Subacromial ImpingementStrength and Conditioning Journal: October 2011 – Volume 33 – Issue 5 – p 25-28

2. Ronai, Peter MS, CSCS, RCEP: Exercise Modifications and Strategies to Enhance Shoulder Function. Strength and Conditioning Journal: August 2005 – Volume 27 – Issue 4 – p 36-45

3. McAllister M, Schilling B, Hammond K, Weiss L, Farney T. Effect of grip width on electromyographic activity during the upright rowJ Strength Cond PMID: 22362088 DOI: 10.1519/JSC.0b013e31824f23ad

4.Cools AM, Witvrouw EE, Declercq GA, Danneels LA, Cambier DC. Scapular muscle recruitment patterns: Trapezius muscle latency with and without impingement symptoms. Am J Sports Med 31: 542–549, 2003.

5. Int J Environ Res Public Health. Trapezius muscle timing during selected shoulder rehabilitation exercises. 2021 Jun 14;18(12):6444. doi: 10.3390/ijerph18126444.PMID: 34198674

6. Lorenzetti S, Dayer R, Pluss M, List R. Pulling exercises for strength training and rehabilitation: movements and loading conditionsJ Funct Morphol Kinesiol. 2017;2(3):33. doi:10.3390/jfmk2030033

7. Mazur LJ, Yetman RJ, Risser WL. Weight-training injuries. Common injuries and preventative methods. Sports Med 16: 57–63, 1993.

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