Videos
Instructions
- Stand upright with feet shoulder-width apart, holding an Olympic bar with a pronated grip.
- Let the bar hang in front of your thighs with arms fully extended.
- Lift the barbell vertically along your body by bending your elbows and pulling them upward.
- Raise the bar until it reaches approximately chest or shoulder height.
- Pause briefly at the top, then lower the bar in a controlled motion back to the starting position.
Technical Tips
- Keep the bar close to your torso throughout the movement.
- Lead the lift with your elbows, not your hands.
- Avoid swinging or using momentum to lift the bar.
- Maintain a neutral spine and avoid shrugging excessively.
Breathing Tips
- Inhale as you prepare and lower the bar.
- Exhale as you lift the bar upward.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Wrist pain or instability
- Elbow tendinitis
The Barbell Upright Row is a compound strength training exercise primarily used to build upper body muscle mass and definition. Performed with a barbell or Olympic bar, this movement targets the shoulder and trapezius muscles through a vertical pulling motion. It is commonly integrated into bodybuilding and general fitness routines to enhance shoulder width, upper back development, and postural strength. The exercise is effective for developing deltoid size and trap thickness, contributing to a well-rounded upper body aesthetic. Proper technique is essential to avoid strain, particularly around the shoulders and wrists. Due to its load-bearing nature and potential shoulder impingement risk, it is best suited for lifters with sufficient mobility and joint health. When performed with correct form, the Barbell Upright Row offers efficient hypertrophy and strength gains, making it a valuable addition to intermediate-level training programs.
What muscles does the barbell upright row work the most?
The barbell upright row primarily targets the shoulders and trapezius muscles, helping build upper body mass and improve posture.
Is the barbell upright row safe for shoulders?
The barbell upright row can be safe when performed with proper form, but individuals with shoulder impingement or limited mobility should use caution or alternative exercises.
How high should I lift the barbell in the upright row?
You should lift the barbell until it reaches chest or shoulder height, ensuring your elbows stay higher than your wrists to reduce joint strain.
Can I use dumbbells instead of a barbell for upright rows?
Yes, dumbbells are a recognized alternative that may reduce wrist and shoulder strain while still effectively targeting the same muscle groups.
How often should I include upright rows in my routine?
Including upright rows 1–2 times per week in an upper body or pull-focused routine can effectively develop shoulder and trap muscles without overtraining.