TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Upright Row

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts, Traps

Also biceps

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Grip wider than shoulders
  2. 2Lift elbows to shoulder height, no higher
  3. 3Elbows above wrists all the way

Most common mistake

Narrow grip and elbows past shoulder height, the combo that pinches.

Watch a demo
B
For shoulders
#21 of 27
See the full list →
Research
57
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
Target tension · 35%4/5
Loaded stretch · 25%2/5
Progression · 20%5/5
Low cost · 20%2/5

A wide grip and stopping at shoulder height make it far more shoulder-friendly than its reputation.

How scores work

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  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • ALean-Away Lateral RaiseDumbbell
  • SCable Lateral RaiseCable

Takes

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