BARBELL UPRIGHT ROW
Shoulder and upper back pull with high elbows
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Pull it up toward chest level keeping elbows higher than wrists, then lower slowly with control while maintaining a straight back.
How To Perform
Stand tall with feet shoulder-width apart and brace your core.
Grip the barbell with an overhand grip, hands shoulder-width or slightly narrower, bar resting against your thighs.
Lead with the elbows and pull the bar vertically toward mid-chest, keeping elbows higher than wrists.
Pause briefly near chest level without shrugging, maintaining a neutral spine.
Lower the bar under control back to the start position and repeat for the prescribed reps.
Expert Tips
Use a controlled tempo - Focus on smooth, deliberate reps to maximize shoulder and upper back engagement rather than momentum.
Start lighter to master form - Begin with a manageable load to learn the path and elbow positioning before progressing the weight.
Experiment with grip width - A slightly wider grip can shift emphasis across the deltoids. Stay pain-free and prioritize shoulder comfort.
Warm up shoulders thoroughly - Prime rotator cuff and upper back to reduce injury risk and improve movement quality.
Common Mistakes
Using momentum - Jerking or swinging reduces muscle activation and increases stress on the joints.
Elbows below the wrists - Keep elbows leading the movement to target the deltoids and traps effectively.
Rounding the back - Maintain a neutral spine; avoid hunching or excessive lean to protect your lower back.
Going too heavy - Excess load compromises form and shoulder comfort. Choose weight you can control cleanly.
Info – Barbell Upright Row
The barbell upright row targets the shoulders and upper back. Maintain a controlled tempo, focusing on muscle engagement rather than momentum. For beginners, start with lighter weights to master form. Advanced lifters can try grip variations to emphasize different shoulder muscles. Always warm up beforehand and listen to your body to prevent injury.
Equipment Required
Barbell