The barbell upright row is a compound exercise that targets the deltoids and also works the traps and bicep. It involves lifting a barbell from the thighs to the upper chest, leading with the elbows.
Also Works
TrapsBiceps
How to Perform
1
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2
Let the barbell hang in front of your thighs, arms fully extended.
3
Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
4
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Pull the bar up along your body with your elbows leading and rising higher than your hands.
•Stop when your elbows reach shoulder height; going higher increases shoulder impingement risk.
•Use a grip slightly wider than shoulder width to reduce internal rotation stress on the shoulder joint.
Common Mistakes
•Using a very narrow grip, which forces excessive internal rotation and increases the risk of shoulder impingement.
•Pulling the bar too high above shoulder level, which compresses the supraspinatus tendon.
•Using heavy weight and swinging the body to heave the bar up.