Total Gym Lying Upright Row

Upright rows are a great exercise for those with healthy shoulders looking to build the deltoids and upper traps. Using the Total Gym to perform the lying upright row is a great way to decrease your ability to cheat and increase your focus on the target muscles. You will be able to focus exclusively on the target muscles because unlike the kneeling Total Gym upright row, if you are in a supine (facing up) lying position, you will not have to devote any energy to stabilizing your core.

This is a perfect exercise for those who have muscle building fitness goals. If building your upper back and shoulders is not your primary goal, the upright row is going to be an accessory exercise that is essentially optional in your workout program which should consist primarily of compound and combination exercises.

Upright Row Safety Considerations

Regardless of the equipment you are using, the upright row can be a particularly bad exercise for those with shoulder problems. If you experience non-muscle related pains, especially what you suspect may be rotator cuff pain, stop the exercise and do another which does not cause pain. If you constantly experience shoulder pain during upright rows it is a good idea to seek professional help to avoid potential debilitating shoulder injuries.


total gym lying upright row shoulder exerciseRequired Fitness Equipment

Total Gym

Target Muscle(s)

Deltoids (medial & anterior)


Levator Scapulae



Primary Stabilizers

Shoulder Stabilizers


More Shoulder Workout Videos to Compliment Total Gym Lying Upright Row

Looking for Total Gym Workout Videos

Back to Exercise Videos Anatomy Chart