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Shoulders · Barbell · Intermediate

How to do Upright Row (Barbell)

The barbell upright row is a compound exercise that targets the deltoids and also works the traps and biceps. It involves lifting a barbell from the thighs to the upper chest, leading with the elbows.

Upright Row (Barbell) demonstration
Primary muscle
Shoulders
Also works
Traps and Biceps
Equipment
Barbell
Level
Intermediate
Category
Shoulders

How to do Upright Row (Barbell), step by step

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Let the barbell hang in front of your thighs, arms fully extended.
  3. Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
  4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

Upright Row (Barbell) works your shoulders as the main mover, with help from your traps and biceps.

Track Upright Row (Barbell) in SPLYT

Upright Row (Barbell) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

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Every barbell exercise → · The full exercise library →