Barbell Upright Row: How-to, Tips & More
The Barbell Upright Row is a beginner isolation exercise for your shoulders. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your traps, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Traps
Secondary
How to do the Barbell Upright Row
- Stand tall holding the bar in front of your thighs, hands about shoulder width.
- Pull the bar up along your body, leading with your elbows.
- Stop when your upper arms are level with your shoulders.
- Lower slowly.
Barbell Upright Row tips
- Stop at shoulder height. Higher pinches the shoulder.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Isolation
Barbell Upright Row alternatives
Cable Upright Row
Shoulders
Dumbbell Upright Row
Shoulders
Band Lateral Raise
Shoulders
Cable Lateral Raise
Shoulders
More shoulders exercises
Dumbbell Lateral Raise
Dumbbells
Leaning Cable Lateral Raise
Cable machine
Leaning Dumbbell Lateral Raise
Dumbbells
Machine Lateral Raise
Lateral raise machine
Seated Dumbbell Lateral Raise
Dumbbells
Side Lying Lateral Raise
Dumbbells
Frequently asked questions
What muscles does the Barbell Upright Row work?
The Barbell Upright Row mainly works your shoulders, with help from your traps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Upright Row good for beginners?
Yes. The Barbell Upright Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Barbell Upright Row?
You need barbell.
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