Videos
Instructions
- Stand with feet shoulder-width apart holding a barbell with an overhand grip.
- Keep the bar close to your body and arms fully extended.
- Lift the bar straight up towards your chin, leading with your elbows.
- Pause briefly at the top when elbows are at shoulder height.
- Lower the barbell back down in a controlled manner to the starting position.
Technical Tips
- Keep your core engaged and back straight throughout the movement.
- Do not lift elbows above shoulder height to avoid impingement.
- Avoid swinging or using momentum; move in a controlled manner.
Breathing Tips
- Inhale while lowering the barbell.
- Exhale as you lift the barbell towards your chin.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe elbow tendinitis
- Upper back or neck injuries
How do I perform an upright barbell row safely?
To perform an upright barbell row safely, keep your back straight, engage your core, and lift the barbell close to your body without raising your elbows above shoulder height to avoid shoulder impingement.
What muscles does the upright barbell row work?
The upright barbell row primarily works the shoulders and traps, with secondary engagement of the front, side, and rear deltoids as well as the forearms and brachioradialis for grip and stability.
Is the upright barbell row good for building bigger shoulders?
Yes, the upright barbell row is effective for building bigger shoulders as it targets the deltoid muscles and traps, promoting upper body mass and shoulder width development when executed with proper form.
Can the upright barbell row cause shoulder injuries?
The upright barbell row can cause shoulder injuries if performed incorrectly, especially if elbows are raised above shoulder height or excessive weight is used, increasing the risk of impingement or rotator cuff strain.
What is a good alternative to the upright barbell row?
Good alternatives to the upright barbell row include the dumbbell upright row, EZ bar upright row, and cable upright row, all of which target similar muscle groups with variations in grip and joint stress.
The upright barbell row is a fundamental strength training exercise targeting the shoulders and traps, making it ideal for building upper body mass and definition. By pulling the barbell upwards close to the body, this movement effectively engages the side deltoids and upper trapezius, enhancing shoulder width and upper back thickness. It is commonly included in bodybuilding, fitness, and CrossFit routines due to its efficiency in developing strong and rounded shoulders. The upright barbell row also contributes to improving posture and balanced shoulder development when performed with correct form and moderate weights. Suitable for intermediate trainees, it is recommended to execute this exercise with strict technique to avoid shoulder impingement risks and to maximise muscle activation. Integrating this compound lift into a structured workout programme supports hypertrophy, functional strength, and improved aesthetics of the upper body.