Barbell Shoulder Grip Upright Row
Description
The barbell shoulder grip upright row is performed with a shoulder-width grip rather than a narrow or wide grip. The medium grip provides a balance between shoulder and trap involvement, hitting the lateral delts and upper traps without the extreme internal shoulder rotation of narrow grip upright rows.
Muscle Group
Equipment Required
Barbell Shoulder Grip Upright Row Instructions
- Stand tall with feet shoulder-width apart.
- Hold a barbell at thigh level with an overhand grip, hands shoulder-width apart.
- Brace your core and pull your shoulders back.
- Pull the bar up by leading with your elbows, lifting them out to the sides.
- Continue pulling until the bar reaches chest level with elbows above the wrists.
- Stop before the bar reaches the chin to protect the shoulders.
- Squeeze your shoulders and traps at the top.
- Lower the bar back down with control.
Barbell Shoulder Grip Upright Row Form & Visual
Barbell Shoulder Grip Upright Row Benefits
- Balanced shoulder and trap work
- Less internal shoulder rotation than narrow grip
- Builds shoulder width
- Useful for shoulder hypertrophy
- Allows progressive loading
- Strong upper trap engagement
Barbell Shoulder Grip Upright Row Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (upper)
- Brachialis
Barbell Shoulder Grip Upright Row Variations & Alternatives
- Barbell Upright Row
- Wide Grip Upright Row
- Dumbbell Upright Row
- Cable Upright Row
