Videos
Instructions
- Stand with feet shoulder-width apart holding an Olympic bar with an overhand grip.
- Let the bar rest against your thighs with arms fully extended.
- Keeping the bar close to your body, pull it straight up towards your chin.
- Raise elbows to shoulder height while keeping wrists below elbows.
- Pause briefly at the top, then lower the bar under control back to the starting position.
Technical Tips
- Keep your core engaged and back straight throughout the movement.
- Avoid using excessive weight to prevent shoulder strain.
- Do not allow elbows to rise significantly above shoulder height.
- Grip the bar at roughly hip-width for optimal shoulder biomechanics.
Breathing Tips
- Inhale as you prepare and lower the bar.
- Exhale as you pull the bar upwards towards your chin.
Medizinische Einschränkungen
- Shoulder impingement
- Rotator cuff injuries
- Severe wrist or elbow pain
What muscles do upright rows with an Olympic bar work?
Upright rows with an Olympic bar primarily work the shoulders and traps, while also engaging the side deltoids, front deltoids, rear deltoids, biceps, and forearms for stability and control.
Is the Olympic bar upright row safe for my shoulders?
The Olympic bar upright row is safe if performed with correct technique, moderate weight, and limited elbow height to avoid shoulder impingement, especially for individuals with healthy shoulder mobility.
Should I use a wide or narrow grip for upright rows?
Using a grip slightly narrower than shoulder-width focuses more on the traps, while a wider grip shifts emphasis towards the shoulders; select based on your training goals and comfort.
Can beginners perform upright rows with an Olympic bar?
Yes, beginners can perform Olympic bar upright rows with light weights and proper supervision to learn technique and prevent shoulder or wrist strain.
What is a good alternative to Olympic bar upright rows?
Good alternatives include upright rows with EZ bars, dumbbells, or cables, as these variations reduce wrist strain and allow for natural hand positioning.
The upright row with an Olympic bar is a powerful compound exercise designed to develop your shoulders and upper traps. It involves pulling the bar vertically along the body from hip to chin level, engaging multiple upper body muscles while building strength and improving posture. This exercise is widely used in bodybuilding and fitness programs to enhance shoulder width and upper back definition. Performing the upright row with proper form promotes balanced development of the deltoids and trapezius muscles, contributing to an aesthetically pleasing V-taper physique. Additionally, it can enhance pulling strength required in other lifts such as deadlifts or cleans. However, attention to technique is crucial to avoid shoulder strain or impingement. Incorporating this movement strategically within your workout routine supports hypertrophy goals and overall upper body conditioning.