1 / 6Barbell Upright Row
Pulling a barbell up along your body to chest height works the side shoulders and upper traps.
ShouldersBackBiceps
- Level
- Intermediate
- Equipment
- Barbell
- Main muscle
- Shoulders
- Also works
- Back, Biceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Stand holding a barbell in front of your thighs with a shoulder-width grip.
- 2Lead with your elbows and pull the bar up along your body.
- 3Stop when your elbows reach shoulder height.
- 4Lower the bar slowly.
Common mistakes
- Pulling the bar higher than the chest
- Using a very narrow grip
- Swinging the body
Tips
- Grip about shoulder-width apart
- Lead with your elbows
- Stop when your elbows reach shoulder height
Questions
Is the upright row bad for the shoulders?
Some people feel pinching when the bar goes too high or the grip is narrow. Keep a wider grip and stop at chest height; skip it if it hurts.
Barbell, dumbbells or cable?
All work. Dumbbells or a cable let each arm find a comfortable path.
More Shoulders exercises
See all exercises →
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