Slider Upright Row
The slider upright row translates the traditional upright row into a plank-based movement using slider discs, targeting the deltoids and traps while requiring the core to stabilize. It is an effective and creative way to develop shoulder strength with added core engagement.
How to do it
- Place both hands on slider discs and start in a high plank position.
- Pull both slider discs toward your chest simultaneously, bending your elbows outward as in an upright row.
- Extend your arms back out to the starting plank position.
- Maintain a rigid core and avoid sagging your hips throughout.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight plank line from head to heels.
- Pull your elbows outward as you slide your hands toward your chest.
- Engage your core to prevent your hips from sagging.
- Control the sliding motion both up and back down.
Breathing: Exhale as you pull the sliders toward your chest, and inhale as you extend your arms back out to the starting plank position.
Common mistakes
- Sagging hips cause lower back strain because core engagement is lost.
- Bending wrists awkwardly places unwanted pressure on the joint instead of driving through the arms.
- Rushing the return phase reduces time under tension for your shoulders and core.
Muscles worked
Primary: delts. Secondary: traps, biceps, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder discomfort or sharp joint pain, ease off and choose a gentler option.
- If you experience lower back strain, drop to your knees or check with a fitness professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I don't have slider discs?
You can use paper plates on carpet or small towels on hardwood floors as a simple home substitute.
Why do my wrists hurt during this movement?
Ensure your weight is distributed evenly across your palms and try not to bend your wrists excessively.
How often can I include this exercise in my routine?
1 to 2 times per week is plenty for most beginners, allowing adequate recovery for your shoulders and core.