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Barbell Upright Row

IntermediateStrengthTier T3

You stand holding a barbell with an overhand grip, a little narrower than shoulder width, with the bar in front of your thighs. You pull the bar straight up close to your body, then lower it.

Targets: Shoulder
Muscles: Deltoids, Upper Trapezius

Stop if

Reverse the movement earlier, before the upper arms rise above shoulder height, if the shoulder joints feel any discomfort.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with your feet about shoulder-width apart and hold the bar with an overhand grip, hands slightly narrower than shoulder width, so it hangs in front of your thighs. Stand tall with the chest up.
  • Load the bar with a plate at each end.
  1. A woman standing tall holding a barbell in front of her thighs with straight arms and an overhand grip.

    Step 1 of 3

    Stand tall with your feet about shoulder-width apart. Hold the bar overhand, hands slightly narrower than shoulder width, arms hanging so the bar is in front of your thighs.

  2. The same woman with the barbell pulled up in front of her chest to chin level and both elbows bent out to the sides.

    Step 2 of 3

    Pull the bar straight up close to your body until it is level with your chin, elbows out to the sides. Then lower it with control.

  3. A woman standing tall holding a barbell in front of her thighs with straight arms and an overhand grip.

    Step 3 of 3

    Stand tall with your feet about shoulder-width apart. Hold the bar overhand, hands slightly narrower than shoulder width, arms hanging so the bar is in front of your thighs.

Safety Information

This exercise has a reputation for causing shoulder pain by impinging the shoulders at the top of the movement; starting with light weights and few sets helps. Avoid raising the upper arms above shoulder height at the top, and reverse the movement earlier if the shoulder joints feel any discomfort. Use the cable upright row as an alternative if the barbell version feels hard on the shoulder joints. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.