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Upright Barbell Rows

Learn how to properly perform the Upright Barbell Rows with this complete demonstration video.

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What is the Upright Barbell Rows?

The upright barbell row is a compound exercise that primarily targets the deltoid muscles and trapezius. Perfect for developing the upper back and shoulders, this exercise is simple to perform and suitable for both beginners and advanced practitioners. Always maintain good posture to prevent injuries.

How to properly perform the Upright Barbell Rows

  1. Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Hold the barbell in front of your thighs with your arms fully extended.
  3. Keeping your back straight and core engaged, lift the barbell straight up towards your chin, leading with your elbows.
  4. Pause at the top of the movement, then slowly lower the barbell back down to the starting position.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Shoulders:

One-Arm Push-UpSeated Dumbbell Lateral Raises on Swiss BallWide Grip Upright Row

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