Lift a barbell upward along the front of your body by driving your elbows up, a vertical pulling motion that primarily trains the trapezius and shoulder muscles.
How to do the Barbell Upright Row#
- Stand tall with feet about hip-width and hold the barbell with an overhand grip roughly shoulder-width, letting it hang at arm's length.
- Brace your core and keep your torso upright before initiating the movement.
- Lead the ascent with your elbows, pulling the bar close to your body until it reaches roughly chin level.
- Pause briefly and contract the upper traps and shoulder muscles at the top.
- Lower the bar back to the starting position in a controlled manner and repeat.
Muscles worked#
- Primary: Side delts (Lateral Deltoid), Traps (Trapezius)
- Secondary: Front delts (Anterior Deltoid), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Raising the bar above chin/shoulder height, which can stress the shoulder joint.
- Bending the wrists excessively instead of keeping them neutral.
- Using momentum by swinging the torso to lift the weight.
- Gripping the bar too narrowly, increasing risk of shoulder impingement.
