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Exercise 0121 · REF fI18Rbc

Barbell Upright Row V. 3 exercise animation

Barbell Upright Row V. 3

Category
Shoulders
Equipment
Barbell
Target
Delts

A third take on the upright row, built around the same vertical pulling pattern but usually with a different hand spacing to change where the delts and traps feel the tension. Since this lift puts the shoulder into internal rotation under load, the version that feels comfortable is usually the one worth sticking with rather than forcing whatever grip a program happens to list. Stopping the pull below shoulder height keeps the joint out of its most vulnerable range.

How to Do the Barbell Upright Row V. 3

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

Muscles Worked

The Barbell Upright Row V. 3 primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Upright Row V. 3 work?
The Barbell Upright Row V. 3 primarily targets the delts, with the traps and biceps assisting.
What equipment do I need for the Barbell Upright Row V. 3?
The Barbell Upright Row V. 3 is done with a barbell.
What's a good alternative to the Barbell Upright Row V. 3?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.