Main Muscle Worked: Shoulders
Other Muscles: Traps
Mechanics Type: Compound
Upright Barbell Row - Images
1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should
be resting on the top of your thighs with your arms extended and a slight bend in your elbows.
Your back should also be straight. This will be your starting position.
2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to
the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly
touches your chin. Tip: Your elbows should drive the motion, and should always be higher
than your forearms. Remember to keep your torso stationary and pause for a second at the
top of the movement.
3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of
4. Repeat for the recommended amount of repetitions
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.
Upright Barbell Row - Guide
Alternative Exercises For Upright Barbell Row
Muscle Targeted: Shoulders
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