Upright Row (Barbell)

How to do it

1. Stand tall holding the bar at your thighs with an overhand grip about shoulder width apart, arms straight and legs rigid.
2. Pull your elbows up and out to the sides so the bar rises close to your body.
3. Stop when your elbows reach shoulder height and the bar is at chest height.
4. Lower the bar under control.

Key cues

• Elbows lead the bar
• Bar stays close to your body
• Elbows stop at shoulder height
• Torso stays still

Common mistakes

• Lifting the bar with your wrists instead of your elbows
• Gripping the bar much wider than your shoulders
• Pulling the elbows above shoulder height
• Swinging your torso to lift the bar

Muscles worked

Primary

Side delts

Secondary

Front delts, traps and biceps

Equipment

Barbell.

Variations

• Upright Row (Dumbbell)

  Dumbbell · Side delts · Pull

• Upright Row (Cable)

  Cable · Side delts · Pull

• Upright Row (Smith Machine)

  Machine · Side delts, traps · Pull

References

1. StrengthLog: Barbell Upright Row
2. BarBend: How to Do the Upright Row
3. Muscle & Fitness: Barbell Upright Row