Barbell Upright Row exercise is an effective compound exercise that hits the traps, shoulders, upper back, chest, biceps and forearms.

It also engages the core muscles to stabilise the upper body and support the lower back.

Barbell Upright Row is a valuable addition to a shoulder or back workout as a finishing exercise.

It will help build strength, stability and flexibility in the shoulder area.

Barbell Upright Rows How To

  • Take a narrow grip on a barbell. Bring the barbell up to the front of your thighs. Assume a shoulder width stance.
  • Tighten your core and row the weight up to chin level. Your elbows must be pointed up. Do not let your elbows travel past shoulder level.
  • Hold the top position for a count of “one”.
  • Bring the weight back to the starting position by resisting the weight. Contract your chest hard at the bottom position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When rowing the barbell to your chin, think of pulling or leading with your elbows.

Keep your elbows high to maintain tension on the lateral and rear heads of your shoulders.

If you bring your elbows higher than shoulder level, it will shift tension to your traps and upper back.

Keep a slight bend in your elbows at the bottom position to maintain constant tension on your shoulders and traps.

Variations: Smith Machine Upright Row, Kettlebell Upright Row, Dumbbell Upright Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Barbell Upright Rows

How To Do Barbell Upright Rows