Barbell Upright Row

How To Do A Barbell Upright Row Correctly

The Barbell Upright Row is an exercise that targets the shoulders and traps.

If you have past shoulder impingement issues, you may want to avoid this exercise.

To get started:

1. Hold a barbell with an overhand wide grip, outside of shoulder width.
2. I prefer a wider grip as this recruits more of the middle and rear deltoids.
3. It also reduces the height you can lift the bar.
4. By raising the bar just to your chest line, it can help reduce shoulder impingement issues.
5. With your back upright and arms extended with the barbell hanging by your thighs, begin the movement by raising your elbows up and out, keeping the bar close to your body, until you reach chest level.
6. Your elbows should always remain higher than your forearms and your back should remain stationary.
7. Reverse the movement by lowering the bar back to the beginning position.
8. Repeat.

Primary Muscles Worked

 Other Upright Row Variations

• Standing Cable Upright Row With EZ Bar
• Standing Dumbbell Upright Row
• EZ Bar Upright Row
• Standing Cable Upright Row With Rope
• Smith Machine Upright Row