The upright row mainly works the trapezius muscle. In addition, the side and front portion of the shoulder, as well as the biceps are also worked. The trapezius is located on the upper back and is shaped like a trapezoid, hence the name. Many consider the "traps" part of the shoulders. But it is in fact a part of the back musculature.

Stand with your feet shoulder width apart. Hold the weighted bar on the thighs with the arms fully extended. The hands should be close together, about 4 to 6 inches apart. With the weight resting on the thighs, lift the bar up to the chin/neck area. Keep the bar close to your body and elbows high as you pull the weight up. Slowly lower the bar and repeat the upright row. You should exhale as you lift the bar.