Exercise
Barbell Upright Row
The Barbell Upright Row is a compound lift that builds shoulder and upper-back strength by pulling a barbell vertically along the body.
Barbell Upright Row
The Barbell Upright Row is a classic strength exercise used to develop the shoulders and upper back through a vertical pulling motion. Using a barbell allows balanced loading and consistent movement, making it suitable for both strength-focused and hypertrophy-oriented training.
The exercise is performed by lifting the bar upward close to the body, leading with the elbows while maintaining an upright posture. Controlled execution and proper grip width help manage joint stress and keep tension where it’s needed throughout the movement.
Barbell Upright Rows are commonly included in bodybuilding, strength training, and athletic programs to support shoulder development and upper-back strength. When programmed thoughtfully, they complement presses, rows, and shrug variations by reinforcing pulling power and shoulder control.
How to Perform the Barbell Upright Row
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip slightly narrower than shoulder width.
- Hold the barbell at arm's length against your thighs with your back straight, chest up, and shoulders pulled back and down.
- Inhale and brace your core, then exhale as you pull the barbell straight up along the front of your body by raising your elbows.
- Lead with your elbows and keep them higher than your forearms throughout the movement, pulling until the bar reaches mid-chest height.
- At the top position, your elbows should be pointing outward and upward with the bar just below your chin, while maintaining a tall posture.
- Hold the contracted position for a brief moment, focusing on squeezing your trapezius muscles.
- Inhale as you slowly lower the barbell back to the starting position with control, keeping it close to your body.
- Maintain proper posture throughout the entire movement, avoiding any forward lean or momentum to lift the weight.
Important information
- Keep your wrists in a neutral position and avoid excessive flexion to prevent strain.
- Don't lift the bar higher than mid-chest level to minimize shoulder impingement risk.
- Make sure your elbows stay higher than your wrists throughout the entire movement.
- If you experience shoulder pain, consider using a wider grip or alternative exercises like face pulls or lateral raises.
FAQ - Barbell Upright Row
The Barbell Upright Row primarily targets the deltoids (especially the lateral and anterior heads) and trapezius muscles. It also engages the biceps and forearms as secondary muscle groups during the pulling motion.
Safety depends on your individual shoulder anatomy and technique. Many lifters benefit from using moderate weights, keeping elbows below shoulder height, and maintaining a slightly wider grip to reduce impingement risk. If you experience shoulder pain, consider alternative exercises like lateral raises or face pulls.
The most common mistakes include pulling the bar too high (above shoulder level), using an excessively narrow grip that increases shoulder strain, jerking the weight with momentum rather than controlled muscle action, and allowing the wrists to flex excessively. Focus on smooth movement and proper posture throughout the exercise.
Most lifters benefit from moderate weights that allow for 8-12 controlled repetitions with perfect form. This exercise typically responds better to moderate weight with proper technique rather than maximum loading, as heavier weights often compromise shoulder safety and reduce targeted muscle activation.
Try using dumbbells, cables, or an EZ bar instead of a straight barbell for a more natural grip. You can also experiment with grip width (wider generally means less shoulder stress), vary your elbow path slightly outward rather than directly up the midline, or incorporate partial ranges of motion if full pulls cause discomfort.
Barbell Upright Row
Exercise Details
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