About this exercise
The barbell upright row builds the side deltoids and upper traps, pulling the bar vertically along the body toward the chin.
Barbell upright row
Step by step instructions, muscle activation and variants for the Barbell upright row.
MediumSide shoulders
How to Perform
- Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip slightly narrower than shoulder-width
- Keep your back straight and your core braced
- Pull the bar straight up along your body, leading with your elbows
- Raise the bar to about chest height with your elbows higher than your wrists
- Lower the bar back down under control
- Repeat
Muscle Activation
Primary
Side shoulders
Secondary
BicepsInner forearmOuter forearmTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Barbell upright row
The 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.