Shoulders · Barbell
Barbell Shoulder Grip Upright Row
The barbell shoulder grip upright row is a compound movement designed to build the lateral deltoids, anterior deltoids, and upper trapezius. It fits well into the main portion of an upper-body or dedicated shoulder session for intermediate and advanced lifters.
How to do it
- Stand upright holding a barbell with an overhand grip at shoulder width.
- Let the bar hang at arm's length in front of your thighs.
- Pull the bar straight up along your body toward your chin, leading with your elbows.
- Raise your elbows as high as possible.
- Pause at the top, then slowly lower the bar back down.
Common mistakes
- Using an excessively narrow grip places undue stress on the wrists and increases the risk of shoulder impingement.
- Using hip swing and lower back extension to heave the weight up shifts tension away from the shoulders and risks spinal injury.
- Allowing the hands to rise higher than the elbows disengages the deltoids and overloads the forearms.
- Pulling the bar too high toward the throat forces excessive internal rotation of the shoulder under load.
Tips
- Focus on driving your elbows up and out to ensure the deltoids do the primary work.
- Keep the barbell skimming close to your torso throughout the entire range of motion.
- Consider using an EZ-curl bar if a straight bar causes discomfort in your wrists or elbows.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest between sets to target muscle hypertrophy. Avoid heavy, low-rep training with this movement due to the sensitive mechanics of the shoulder joint.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the upright row bad for your shoulders?
The exercise places the shoulder in an internally rotated position under load, which can trigger impingement in susceptible individuals. If you feel any sharp pain or pinching, stop immediately and consult a physical therapist.
What can replace the barbell upright row?
Dumbbell lateral raises and rope upright rows on a cable machine provide similar lateral delt activation with less joint strain.
