How to Perform
Step by step instructions coming soon.
Barbell upright row
Step by step instructions, muscle activation and variants for the Barbell upright row.
MediumSide shoulders
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.