Barbell Upright Row
Shoulder raise, barbell, side delts and traps
The barbell upright row pulls a bar from the thighs up the front of the body to chest height with the elbows leading. It trains the side delts and the traps, with the front delts and biceps helping. It suits lifters who want broader shoulders and a stronger upper back.
Setting up
- Stand tall with the feet hip width apart.
- Hold the barbell with an overhand grip, hands about shoulder width apart, arms straight and the bar at the thighs.
- Start with a light bar until the path feels smooth.
How to do a barbell upright row
- Brace the belly and keep the chest up.
- Lift the elbows up and out to the sides, letting the bar travel close to the body.
- Stop when the elbows are about level with the shoulders and the bar is at mid chest.
- Pause for a moment at the top.
- Lower the bar slowly back to the thighs.
Breathing. Breathe out as you lift the bar and breathe in as you lower it.
Muscles worked
- Mainly
- Side delts and traps
- Also
- Front delts and biceps
Common mistakes
- Pulling the bar up to the chin. Higher adds nothing for the shoulders, so stop when the elbows reach shoulder height.
- Swinging the bar up with the hips. Momentum takes the work from the shoulders, so lighten the bar and keep the body still.
- Letting the bar drift away from the body. A bar out in front gets heavy fast, so keep it close enough to brush the shirt.
Guide
Guide
Guide
