Barbell Upright Row.

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

Pro cues.

• Do not pull above mid chest

• Lead with the elbows, not the hands

• Keep the bar close to the body

Questions, answered.

What is the Barbell Upright Row?

Vertical barbell pull that targets the side delts and traps.

What muscles does the Barbell Upright Row work?

The Barbell Upright Row primarily works your side delts. It also recruits your traps and biceps as secondary movers.

What equipment do I need for the Barbell Upright Row?

You need a barbell to perform the Barbell Upright Row.

How many sets and reps should I do for the Barbell Upright Row?

A typical prescription for the Barbell Upright Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Barbell Upright Row good for beginners?

The Barbell Upright Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.