Barbell Upright Row Overview

The Barbell Upright Row is a compound exercise that primarily targets the shoulders, specifically the lateral deltoids, and the upper traps. It also engages the biceps and forearms.

The movement involves lifting a barbell straight up along the body, leading with the elbows, and then lowering it back down.

This exercise helps build shoulder strength, improve posture, and develop upper body muscle definition. 

Barbell Upright Row Instructions

1. Stand with feet shoulder-width apart. Grip the barbell with hands about shoulder-width apart, palms facing your thighs.
2. Hold the barbell firmly in front of your thighs. Stand tall, chest up, and shoulders back. This is the starting position.
3. Lift the bar straight up along your body, leading with your elbows. Keep the bar close to your torso.
4. Raise the bar around chest level, with your elbows higher than your wrists.
5. Slowly lower the bar back to the starting position, maintaining control. This is one rep.
6. Perform the desired number of repetitions, focusing on form and controlled movements.

Barbell Upright Row Tips

• Keep your core tight for better stability and posture.
• Focus on lifting with your elbows, not your hands, to target the shoulders and traps.
• Use smooth, controlled movements to prevent injury.