Barbell Upright Row
Auto DetectedA barbell vertical pull that targets lateral deltoids and upper traps for shoulder and upper back strength and hypertrophy; commonly used in bodybuilding but monitor for shoulder impingement risk.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts, Anterior Delts
Traps
8/10Upper Traps
Biceps
6/10Long Head
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand feet shoulder-width apart, overhand grip barbell at shoulder width, arms extended with bar hanging at thighs.
- Lead with elbows pulling up and out
- Keep bar close to body
- Raise until elbows level with shoulders
- Squeeze shoulders at top
- Lower bar controlled to start
Coaching Tips
Form Cues
- Elbows lead the pull
- Keep bar path tight
- Shoulders down and back
- Elbows higher than wrists
Breathing
Inhale as you lower the bar, exhale during the pull up while bracing your core.
Tempo
2-0-1
Range of Motion
From full arm extension at thighs to bar at upper chest with elbows level to shoulders.
Safety
Safety Notes
- Avoid if history of shoulder impingement
- Use wider grip to reduce risk
- Limit elbow height to shoulder level
Spotting
Spot from behind grasping wrists if needed; use collars and safeties for heavy loads.
Common Mistakes
- Using momentum to swing
- Lifting elbows above shoulders
- Narrow grip causing shoulder strain
- Rounding the back
When to Avoid
- Shoulder impingement
- Rotator cuff injury
Flexibility Needed
- Adequate shoulder external rotation
- Wrist flexibility for grip
Build Up First
- Mastery of basic vertical pulls
- Shoulder stability exercises
Also known as
Upright Barbell Row, Barbell Shoulder Row
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Wide-Grip Upright Row
Barbell
Traps
Cable Rope Upright Row
Single Cable Machine, Rope Cable Attachment
Shoulders
Cable Upright Row
Single Cable Machine, Bar Cable Attachment
Shoulders
EZ-Bar Upright Row
EZ Bar
Shoulders
Dumbbell Upright Row
Dumbbells
Shoulders
Barbell Rear Delt Row to Neck
Barbell
Shoulders
Barbell Clean
Barbell
Quads, Traps
Barbell Shrug
Barbell, Plates
Traps
Barbell Wide-Grip Bent-Over Row
Barbell, Plates
Traps
Kettlebell Upright Row
Kettlebell
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
