Barbell Upright Row
Muscle Groups: Shoulders, Traps
Barbell Upright Row focuses on Shoulders, Traps, with Biceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Upright Row with proper form and technique.
- 1
Grab a loaded barbell with an overhand grip, and hold the weight in front of your thighs with your palms facing your body. Keeping the weights as close to your body as possible, pull the barbell up towards your chest.
- 2
Your elbows should remain flared out during the movement. When the barbell is at your chest level (and not your chin), pause for one to two seconds, and then lower the bar back to the starting position.
Tips for Success
These tips will help you perform Barbell Upright Row safely and effectively while maintaining proper form.
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Do not let your elbows go over shoulder level. Stop the motion once your elbows are in line with your shoulders.
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Avoid letting the bar drift away from your body. Keep the bar close.
Secondary Muscles
While Barbell Upright Row primarily targets Shoulders, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Upright Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Upright Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
