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Barbell Upright Row
Beginner - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Barbell
How to do it
The barbell upright row is a great exercise for targeting the shoulders, specifically the deltoids and traps. Here’s how to perform it correctly:
Setup:
Load the barbell with the desired weight. Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
Starting Position:
Bend at your hips and knees to grip the barbell with an overhand (pronated) grip, your hands slightly closer than shoulder-width apart. Lift the barbell to a standing position with your arms extended, keeping it close to your body. Your back should be straight, core engaged, and shoulders back.
Executing the Row:
Inhale and brace your core. Lift the barbell by driving your elbows up and to the sides, keeping the bar close to your body. Continue to lift until the barbell reaches your upper chest or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Focus on lifting with your shoulders and traps rather than using your arms.
Lowering the Barbell:
Exhale and slowly lower the barbell back to the starting position with a controlled motion. Keep your core engaged and maintain good posture throughout the movement.
