Aufreites Ziehen (Upright Row): Primäre und sekundäre beanspruchte Muskeln

The upright row primarily targets the shoulder girdle elevators and scapular retractors.

Primary Muscles

• Trapezius (upper & middle fibers): Scapular elevation, retraction, upward rotation.
• Levator Scapulae: Scapular elevation.

Secondary Muscles

• Rhomboids: Scapular retraction.
• Biceps Brachii (short head): Elbow flexion assist.
• Posterior Deltoid: Shoulder extension/horizontal abduction.

Caution

Narrow grip + high elbow = internal rotation + impingement risk. Use wider grip, limit elbow height to shoulder level, or substitute face pulls/high pulls for shoulder health.