Upright Row (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, holding a barbell with an overhand grip.
   • Let the barbell rest against your thighs with your arms fully extended.
2. Step 2Position Your Hands
   • Grip the barbell with your hands about shoulder-width apart.
   • Ensure your palms are facing your body and your elbows are pointing down.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body throughout the movement.
   • Keep your back straight and your chest up to maintain proper posture.
4. Step 4Lift the Bar
   • Begin the movement by lifting the barbell straight up towards your chin.
   • Keep your elbows higher than your wrists and close to your body as you lift.
5. Step 5Reach the Top Position
   • Continue lifting until the barbell is at chin level or slightly below.
   • Pause briefly at the top of the movement, ensuring your shoulders are down and away from your ears.
6. Step 6Lower the Bar
   • Slowly lower the barbell back to the starting position, keeping control of the movement.
   • Ensure your elbows remain close to your body as you lower the bar.
7. Step 7Repeat
   • Repeat the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form throughout each repetition.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the barbell to your thighs.
   • Stand upright and safely put down the barbell on the floor.