Barbell Upright Row
Barbell Upright Row Video Guide
The Barbell Upright Row targets the shoulders, traps, rear deltoids, and upper back muscle groups. This upright row variation builds upper-body width, improves shoulder elevation strength, and supports better posture when performed with proper form. Using an overhand grip helps reduce shoulder impingement risk while improving control through the entire movement pattern.
How to Perform the Barbell Upright Row
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Stand with your feet shoulder width apart in the starting position, holding the barbell with an overhand grip.
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Pull the bar close to your body, leading with your elbows and lifting toward shoulder height.
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Keep elbows higher than wrists to activate the shoulder muscles and lateral delts.
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Stop at upper-chest level to protect the shoulder joint and maintain a straight bar path.
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Slowly lower the bar back down with control, avoiding excessive weight or jerking.
GymNation Tip: Think elbows wide, bar close—the moment your wrists creep higher than your elbows, your shoulders stop benefiting and start complaining.
Personal Trainer Notes:
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Keep elbows higher than wrists to maximise shoulder abduction.
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Maintain good form—avoid shoulder impingement by not pulling too high.
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Keep your shoulder blades engaged and your torso upright.
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Use a moderate weight to avoid strain and improve posture.
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Focus on smooth motion and controlled lowering.
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Alternative Shoulder Exercises
Barbell Clean and Press
The Barbell Clean and Press is a full-body movement that builds power through the shoulders, traps, and legs. It improves explosive strength, coordination, and overall athleticism. Proper form and timing are key for safety and performance.
Dumbbell Seated Shoulder Press
The Dumbbell Seated Shoulder Press develops overall shoulder strength across all three deltoid heads. Sitting provides stability and helps maintain correct form throughout the movement.
Dumbbell Seated Front Raise
The Dumbbell Seated Front Raise focuses on the front deltoids, helping build shoulder height and definition. Seated position ensures better control and less momentum.
Dumbbell Lateral Raise
The Dumbbell Lateral Raise targets the middle deltoids to build width and shoulder definition. It’s an isolation movement that enhances shape and symmetry.
Dumbbell Bench Seated Press
The Dumbbell Bench Seated Press strengthens the front and middle deltoids, with support from triceps and upper chest. It allows for better shoulder alignment and balance than a barbell press.
Cable Standing Face Pull
The Cable Standing Face Pull strengthens the rear deltoids, traps, and rotator cuff muscles. It’s key for shoulder health, posture, and balancing pressing work.
Dumbbell Arnold Press II
The Dumbbell Arnold Press works all three heads of the deltoids while enhancing shoulder mobility. Rotating the wrists during the press improves stability and range of motion.
Barbell Standing Military Press
The Barbell Standing Military Press builds raw shoulder strength while engaging the core for stability. It’s a classic compound lift for powerful, defined shoulders.
Cable Lateral Raise
The Cable Lateral Raise isolates the middle deltoids for wider, more defined shoulders. Using cables keeps constant tension throughout the range of motion.
Barbell Seated Overhead Press
The Barbell Seated Overhead Press targets the shoulders (deltoids), triceps, and upper chest. Sitting eliminates leg drive, allowing strict focus on shoulder strength and stability.
Barbell Upright Row FAQs
Barbell upright rows target the deltoids, upper traps, rear delts, and upper arms. This effective exercise recruits multiple muscle groups and helps build shoulder width and upper-body strength.
Yes—when performed with correct form. The upright row is a great movement for developing the shoulders and traps, but using a shoulder-width grip helps minimise internal rotation and protects the shoulder joint.
Stand with your feet shoulder width apart, grip the barbell with palms facing downward, keep the bar close to your body, and pull with elbows higher than wrists. Slowly lower the bar to avoid injury and maintain proper form.
A shoulder-width or slightly wider grip reduces shoulder strain and improves range of motion compared to a narrow grip. A wide grip also increases rear deltoid and upper-back emphasis.
