Barbell Upright Row Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Barbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Minor, Trapezius Middle Fibers, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Upright Row, Barbell Upright Raise
Visualised Target Muscle Groups
Front
Back
How to: Barbell Upright Row
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Let the barbell hang at arm's length in front of you.
- Lift the barbell towards your chin, leading with your elbows and keeping the bar close to your body.
- Pause at the top of the movement, then lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the lift.
- Lifting too much weight too quickly.
- Not engaging the core for stability.
Modifications
- Perform with lighter weights.
- Use dumbbells if a barbell is uncomfortable.
Tips
- Keep your elbows above your wrists throughout the movement.
- Use a weight that allows you to maintain control and good form.
- Avoid using excessive weight to prevent shoulder injury.
Barbell Upright Row Alternatives
Tags
shoulders
strength
deltoids
muscle building
barbell
upper body
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