Barbell Upright Row

Barbell Upright Row


This exercise involves lifting a barbell from a standing position, pulling it up towards the chin, and then lowering it back down. It primarily targets the shoulders and upper back muscles.

Muscle Group

Equipment Required

Barbell Upright Row Instructions

  1. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Hold the barbell in front of your thighs with your arms fully extended.
  3. Keeping your elbows close to your body, lift the barbell straight up towards your chin, leading with your elbows.
  4. Pause at the top of the movement, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Barbell Upright Row Form & Visual

Barbell Upright Row

Barbell Upright Row Benefits

  • Targets the shoulders, specifically the deltoids and traps
  • Improves shoulder strength and stability
  • Can help improve posture by strengthening the upper back muscles
  • Engages the biceps and forearms as secondary muscles
  • Can be modified with different grip widths to target different areas of the shoulders

Barbell Upright Row Muscles Worked

  • Deltoids (shoulders)
  • Trapezius (upper back)
  • Biceps (front of upper arms)
  • Forearms (grip strength)

Barbell Upright Row Variations & Alternatives