About this exercise
The barbell upright row targets the lateral deltoids and upper trapezius by pulling the bar vertically upward along the torso toward the chin with an overhand grip.
Close-grip barbell upright row
Step by step instructions, muscle activation and variants for the Close-grip barbell upright row.
MediumSide shoulders
How to Perform
- Stand upright with feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip slightly narrower than shoulder-width
- Keep your chest up, back straight, and core braced
- Pull the bar straight up along your body, leading with your elbows
- Raise the bar until it reaches about upper-chest height and your elbows are higher than your wrists
- Pause briefly at the top
- Lower the bar back down in a controlled manner and repeat
Muscle Activation
Primary
Side shoulders
Secondary
BicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Close-grip barbell upright row
The Close-grip barbell upright row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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