Barbell Upright Row
Auto DetectedA compound vertical pulling exercise using a barbell to target the traps and shoulders, emphasizing the medial deltoids and upper traps for muscle development and definition.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Biceps, Lower Back, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Upper Traps, Mid Traps
Shoulders
8/10Medial Delts, Anterior Delts
Biceps
5/10Short Head, Long Head
Lower Back
3/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds • Shorter rest for metabolic emphasis or higher reps.
How to Perform
Stand tall holding a barbell with an overhand grip slightly narrower than shoulder-width, resting the bar against your thighs. Maintain a tight core and upright posture with your chest up.
- Initiate the pull by driving your elbows straight up and out toward the ceiling.
- Keep the bar extremely close to your torso throughout the ascent.
- Continue lifting until your elbows are level with or slightly above your shoulders and the bar is near chest level.
- Pause briefly, contracting the upper traps and medial deltoids.
- Slowly and controlledly lower the bar back down to the starting position.
Coaching Tips
Form Cues
- Lead with the elbows.
- Keep bar skin close.
- Shoulders down and back.
- Control the descent.
Breathing
Inhale as you lower the weight (eccentric phase); exhale sharply as you pull the bar up (concentric phase) while maintaining core brace.
Tempo
2-0-1
Range of Motion
Start with arms fully extended and finish when the elbows reach shoulder height, with the bar around chest level, avoiding excessive height.
Safety
Safety Notes
- Stop the movement at or slightly below shoulder height to protect the shoulder joint from impingement.
- If you experience shoulder pain, modify the grip width or cease the exercise.
- Maintain a neutral spine; avoid leaning back.
Spotting
Not recommended; use lighter weight to ensure proper form. A spotter can lightly assist by pulling up on the bar ends.
Common Mistakes
- Pulling the bar too high, past shoulder level.
- Using momentum or swinging the body.
- Letting the bar drift away from the body.
- Grip too narrow causing wrist strain.
When to Avoid
- Shoulder impingement syndrome
- Acute wrist or elbow pain
Flexibility Needed
- Adequate shoulder rotation and wrist flexibility
Build Up First
- Competency in basic rowing movements
- Ability to maintain a stable upright torso
Also known as
Upright Row, Close Grip Upright Row, Barbell Delt Row
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