Shoulders Exercise · Barbell
Barbell Upright Row
The upright row pulls the bar straight up along the body, putting the delts and traps through a range that pressing and pulling exercises usually skip entirely. It's also one of the more debated lifts in the gym — a narrow grip and high pull can aggravate the shoulder joint, so most coaches now favor a wider grip and stopping around chest height rather than chasing the chin. Think of it as a shrug and lateral raise blended into one motion.
Go to the movement stepsAlso known as: BB Upright Row, Barbell High Pull
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Barbell Upright Row
- Stand with your feet shoulder-width apart, gripping a barbell overhand with your hands slightly wider than shoulder-width.
- Let the bar hang in front of your thighs with your arms fully extended.
- Keeping your back straight and your core braced, exhale and pull the bar straight up toward your chin, leading with your elbows.
- Pause briefly at the top, then inhale as you slowly lower the bar back to the starting position.
- Execute the desired number of reps with smooth cadence and consistent focus on the delts.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Barbell Upright Row mainly targets your Delts, with your Traps helping support the movement, along with your Biceps.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Barbell Upright Row work?
- The Barbell Upright Row mainly works your delts. It also helps strengthen your traps and biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Barbell Upright Row?
- You do the Barbell Upright Row with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Barbell Upright Row?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Barbell Upright Row?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.