How to do the Barbell Upright Row
Step by step
- Stand holding a barbell in front of your thighs with a shoulder-width or wider grip.
- Keep the bar close to your body and your torso upright.
- Pull the bar straight up the front of you, driving your elbows up and out.
- Stop when your hands reach about mid-chest and pause briefly at the top.
- Lower the bar back down to your thighs under control.
The thing people get wrong
Keep the grip at least shoulder-width. A narrow grip forces the wrists in and increases the risk of shoulder pinching.
Coaching cue
Drive your elbows up and out first and let your hands follow the bar up.
Stay safe
Keep your wrists in line with your forearms; letting them bend hard at the top strains the wrist joint.
Make it easier or harder
- Easier: Use a lighter bar and stop the pull at the bottom of your ribs.
- Harder: Pause for two seconds at the top of every pull before lowering.
Muscles worked
- Primary: Side delts, Traps
- Secondary: Biceps
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