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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Barbell Upright Row
ShouldersIntermediate

Barbell Upright Row

Pulling a barbell vertically from the thighs toward the chest with elbows leading. Works the side delts and upper traps.

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Primary muscles

  • Side Delts
  • Traps (Trapezius)

Secondary muscles

  • Front Delts
  • Biceps
  • Brachialis
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Barbell Upright Row movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a barbell in front of the thighs with an overhand grip roughly shoulder-width or slightly wider.

  1. 1

    Brace and keep the bar close to the body.

  2. 2

    Pull the bar up by driving the elbows up and out.

  3. 3

    Stop when the elbows reach about shoulder height, bar around lower-chest level.

  4. 4

    Lower under control to the thighs.

Breathing: Exhale as you pull up, inhale as you lower.

Coaching tips

  • Elbows lead the bar

  • Wider grip, lower finish

  • Stay tall

Common mistakes

  • Using a very narrow grip

  • Pulling the bar up to the chin

  • Swinging with the hips

Safety notes

  • Use a grip at least shoulder-width and stop around shoulder height to reduce shoulder impingement risk; skip it if it causes pain.

Details

Body parts
Shoulders · Upper Body
Equipment
Barbell
Movement
Vertical Pull
Exercise type
Compound
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable Lateral RaiseBeginner→

Variations

  • Cable Upright RowIntermediate→
  • Dumbbell Upright RowBeginner→
  • Resistance Band Upright RowBeginner→
  • Single-Arm Dumbbell Upright RowIntermediate→
  • Smith Machine Upright RowBeginner→

Similar Exercises

  • Cuban PressIntermediate→
  • Dumbbell Lateral RaiseBeginner→
  • Dumbbell ShrugBeginner→
  • Smith Machine Single-Arm Upright RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.