Upright Row (Barbell)

Grip bar shoulder width. Pull up to chest, elbows leading. Don't go higher than shoulder level if it hurts.

Quick facts

Primary and secondary muscle groups targeted by this movement.

side shoulders

upper traps

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

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

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.
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.
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.
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.
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.
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.
Step 7Repeat
- Repeat the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form throughout each repetition.
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.