Shoulders · Barbell
Barbell Upright Row
The barbell upright row is a compound pulling exercise targeting the lateral deltoids, anterior deltoids, and upper trapezius. It suits intermediate and advanced lifters seeking shoulder hypertrophy and fits well into the middle of a shoulder or pull workout after heavy overhead presses.
How to do it
- Stand with your feet shoulder-width apart, holding a barbell in front of you with an overhand grip, hands slightly narrower than shoulder-width.
- Keep your back straight, shoulders back, and chest up.
- Inhale and brace your core. Lift the barbell straight up along your body to your chin, leading with your elbows.
- Keep your elbows higher than your forearms throughout the lift.
- The bar should be close to your body as you lift it.
- Exhale as you lower the barbell back to the starting position in a controlled manner.
Common mistakes
- Using an excessively narrow grip forces severe internal rotation under load, stressing both the wrists and the shoulder joints.
- Pulling the bar too high above the mid-chest level impinges the rotator cuff tendons against the acromion.
- Swinging the torso to generate momentum shifts the load away from the deltoids and places unwanted shear stress on the lower back.
Tips
- Lead the lift with your elbows by driving them up and outward rather than focusing on pulling with your hands.
- Keep the barbell path as close to your torso as possible throughout the entire range of motion.
- Use a grip width close to shoulder-width or choose an EZ-curl bar to allow a more joint-friendly wrist and shoulder angle.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest between sets to stimulate muscle growth while safeguarding the shoulders. Avoid heavy low-rep sets below 6 reps on this exercise due to the joint mechanics involved.
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 barbell upright row dangerous for the shoulders?
It carries an increased risk of shoulder impingement if performed with a very narrow grip or if the bar is pulled higher than chest level. If you experience joint pain or pinching, stop the exercise and consult a healthcare professional.
What can replace the barbell upright row in a workout?
Dumbbell lateral raises and cable upright rows with a rope attachment serve as effective alternatives that allow more freedom of movement for the shoulders and wrists.
