Barbell Upright Row
Description
The barbell upright row is a vertical pulling exercise where you pull a barbell up the front of your body to roughly chest height by driving your elbows up. It builds the upper traps and lateral deltoids together in a single movement. Use a wider grip and avoid pulling too high to keep the lift shoulder-friendly.
Muscle Group
Equipment Required
Barbell Upright Row Instructions
- Stand tall with feet hip-width apart in front of a loaded barbell on the floor.
- Hinge down and grip the bar with an overhand grip, hands roughly shoulder-width or slightly wider. A wider grip is more shoulder-friendly than a narrow grip.
- Stand up with the bar held at arm’s length in front of your thighs.
- Pull your shoulders back, brace your core, and keep your chest tall.
- Pull the bar up the front of your body by driving your elbows up and out to the sides. Lead with your elbows, not your hands.
- Continue pulling until the bar reaches roughly chest height (sternum level). Do not pull higher — pulling to chin level can impinge the shoulder.
- At the top, your elbows should be at or slightly above shoulder height. Pause briefly.
- Lower the bar under control back to the starting position. Repeat for the desired number of reps.
Barbell Upright Row Form & Visual
Barbell Upright Row Benefits
- Trains the upper traps and lateral deltoids together
- Allows heavier loading than dumbbell upright rows
- Builds shoulder width and trap thickness simultaneously
- Time-efficient combination of two muscle groups
- Trains grip and forearm strength as a byproduct
- Easy to load progressively over time
Barbell Upright Row Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (especially upper)
- Biceps brachii (secondary)
- Brachialis
- Forearms and grip
Barbell Upright Row Variations & Alternatives
- Dumbbell Upright Row
- Kettlebell Upright Row
- Cable Upright Row
- Barbell Wide-Grip Upright Row
- Smith Machine Upright Row
- Band Upright Row
- EZ-Bar Upright Row
- Pause Upright Row (1-sec hold at top)
- Barbell Shoulder Grip Upright Row
- Dumbbell One Arm Upright Row
