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Shoulders · Barbell
Barbell Upright Row
How to do the Barbell Upright Row with good form: step-by-step technique, the muscles it works (delts and traps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts, Traps
- Secondary
- Biceps
How to do it
- Stand holding a barbell with a pronated grip slightly narrower than shoulder-width.
- Keep your chest up, brace your core, and let the bar hang in front of your thighs.
- Pull the barbell straight up close to your body by driving your elbows high and outward.
- Continue pulling until the bar is at upper-chest level and your elbows are higher than your wrists.
- Pause briefly at the top to squeeze your shoulders and traps.
- Lower the bar slowly under control back to the starting position.
Coaching cues
- Elbows high and wide
- Keep the bar close to the body
- Lead with the elbows
Common mistakes
- Using a very narrow grip, which can cause shoulder impingement in many individuals
- Pulling the bar too high (under the chin), aggravating the shoulder joint
- Using momentum from the legs and lower back to heave the weight
Equipment and setup
Barbell, weight plates
Standing tall holding a barbell.
Also known as: Upright Rows
Track your Barbell Upright Row in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
