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
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