What is the name of the book?! First, upright rows puts 90% of its emphasis on the front delt and traps. If you want to work your upper back, then you could do the upright rows widegrip, but it won't be as effective as rows. You could say about 10% of it work your biceps
indirectly
When you workout, you should only pick exercises that
DIRECTLY work that particular muscle. Otherwise, I can guarantee no growth. One-arm rows work the lats, sure, but not half as good as lat pulldowns or pullups do. Again, if I was to drop my pullups/pulldowns and just do one arm rows, my wings will disappear. :cool: According to "the books" train of thought, you could also say that bench presses should be done on shoulder day because it works the deltoids! Or reverse grip pulldowns should be on biceps day because it works the biceps (no matter how indirectly).
If you want mass/strength, disregard what I tried to say to help. I left my credentials in the journal section if your not sure about my advice... :cool: