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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 5-8 | 2-3 min |
| Hypertrophy | 3-4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Upright Row to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
3
cal/min light
5
cal/min moderate
7
cal/min vigorous
More wrist freedom
Constant tension
More lateral delt focus
Do Upright Row early in your shoulders workout when freshest. Compound movements should come before isolation work.
Add weight in small increments (2.5-5 lbs) when you can complete all prescribed sets and reps with good form. Track your lifts and aim for progressive overload over weeks.
Upright Row is generally safe when performed with proper form and appropriate weight. Warm up with lighter sets before your working weight. Start light and increase gradually if you have concerns.
At moderate intensity, Upright Row burns roughly 5 calories per minute. A 30-minute session burns approximately 150 calories, though this varies by body weight and effort level.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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