Barbell Upright Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Supraspinatus
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand tall holding a barbell in front of your thighs, overhand grip about shoulder width.
2. Pull the bar up along your body, leading with the elbows.
3. Stop when your elbows reach shoulder height and the bar is at mid-chest.
4. Lower slowly to the start.

Cues

• Keep the bar close to the body.
• Elbows stay above the wrists all the way up.
• Stop at shoulder height if you feel any pinch in the shoulder.

Common mistakes

• Using a very narrow grip, which crowds the shoulder joint.
• Pulling the bar up to the chin.
• Leaning back and swinging the weight.

Variations

• EZ-Bar Upright Row
• Smith Machine Upright Row
• Wide-Grip Upright Row

Alternatives

• Dumbbell Upright Row
• Lateral Raise