HyperBody
Exercise library · Shoulders

Barbell Upright Row.

Vertical barbell pull that targets the side delts and traps.

IntermediateBarbell
Barbell Upright Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Side delts
Secondary
Traps · Biceps
The play-by-play

How to do it.

  1. Step 01

    Stand holding a barbell with a shoulder-width grip

  2. Step 02

    Let the bar hang at the thighs

  3. Step 03

    Pull the bar up along the body

  4. Step 04

    Lead with the elbows up and out

  5. Step 05

    Stop when the upper arms are parallel

  6. Step 06

    Lower the bar under control

What separates good from great

Pro cues.

  • Do not pull above mid chest

  • Lead with the elbows, not the hands

  • Keep the bar close to the body