Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- MechanicsCompound
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps, Shoulders
Target Muscle Group
Traps
Barbell Upright Row Overview
The Barbell Upright Row is a compound exercise that primarily targets the shoulders, specifically the lateral deltoids, and the upper traps. It also engages the biceps and forearms.
The movement involves lifting a barbell straight up along the body, leading with the elbows, and then lowering it back down.
This exercise helps build shoulder strength, improve posture, and develop upper body muscle definition.
Barbell Upright Row Instructions
- Stand with feet shoulder-width apart. Grip the barbell with hands about shoulder-width apart, palms facing your thighs.
- Hold the barbell firmly in front of your thighs. Stand tall, chest up, and shoulders back. This is the starting position.
- Lift the bar straight up along your body, leading with your elbows. Keep the bar close to your torso.
- Raise the bar around chest level, with your elbows higher than your wrists.
- Slowly lower the bar back to the starting position, maintaining control. This is one rep.
- Perform the desired number of repetitions, focusing on form and controlled movements.
Barbell Upright Row Tips
- Keep your core tight for better stability and posture.
- Focus on lifting with your elbows, not your hands, to target the shoulders and traps.
- Use smooth, controlled movements to prevent injury.
44 Comments
Thank you for your useful tips on barbell upright row.
Thank you for the amazing content, the website is so well structured as well. Congratulations for the good work.
Hell, what is the replacement exercise for Upright Row because my shoulders hurt,really this exercise is actually not safe for me
I would suggest doing rear lateral raises or face pulls.
I am hoping someone can help me with upright rows. I have massive knockers so when i do this I kind of go up but then to complete the move I have to go up and out around my boobs. I wasn't sure if I could safely do the whole move with my hands a bit further out to get the straight up and down motion as i then feel it in my arms and shoulders. I feel a bit embarrassed to ask at the gym so I tend to just avoid certain moves but that seems a bit silly if I could just make an accomodation.
Thanks for the question, Toni. You can either do this with dumbbells so you can move your hands out as you go up. I think this would be a better version anyway. If you either prefer or must stick to the barbell, then you can go wider. The shift will go more to the side delts, but the rear delts and traps will still benefit. You could also brace yourself against an adjustable bench with the backpad up vertical and placing your chest against it while using the barbell on the other side. I think any of these options could help.
If you don't find them to work, let me know, and we'll figure it out. Thank you for reading M&S!
Roger, congratulations to you for such an effective well structured reply. I'm an old bugger of 67 who's just beginning exercises to regain lost quad strength etc after knee replacement. Visited this site an am so impressed with it & your reply exemplifies my thoughts. Cheers mate
I think upright row is a bit dangerous exercise. You can hurt your shoulder. Instead of this exercise lateral raise versions are better.
Hi what is the replacement exercise for Upright Row because my shoulders hurt really bad and I realised this exercise is actually not safe
Can I use an ez bar for this workout instead of the barbell?
Hi Andy,
Yes, you can.
Can I replace lateral raises and bent-over lateral raises with barbell upright rows? I think it gets more medial and rear deltoids but I am not sure.
Thanks.
Can someone please help? Would this exercise be a good substitute for both lateral raises and bent-over lateral raises?
Benjamin,
I would still include some facepulls to address the rear delts.
Thanks Mike, will give it a go.
Thanks, but I work out a home though. Would bent-over laterals still do and upright rows instead of lateral raises? I also do military presses in front of my neck.
Benjamin,
Sure, that could work.
give me tips for gaining muscle mass
Eat, train, rest.
Eat, pray, love
I spit out my protein shake reading this LMAO
Hey Jason I was 302 and I am now 210 in a year done only with diet. Gotta educate yourself on food first...I workout now because it the icing on the cake.
hi i am very thin and i want to gain weight and muscle.
is it ok if i do this bicep workouts. my wieght is 80 lbs.
help. thankyou.
in my opinion he's holding his wrists way to close together. It's all about bringing the elbow up. If you want to get less weight on the wrists take a wider grip.
Hi there,
I need a mass workout program or routine.My body is lean and want to enlarge my muscles.
Help me pls..
I know losing weight is really hard for some people, and I know the 99% of people don't have the time to do what I did.. But what I did to lose 110lbs was I went to wrestling (high school) practice at my local high school for 3 hours a day followed by 4 hours of lifting in the gym (mainly 5 sets of 5 reps or 8 sets of 8 reps) and went from 320lbs down to 210 lbs in about 9 months. I never felt so good about my self until one day I looked in the mirror and decided that I didn't want to die young and wanted to be healthy.
I am in pretty good shape, but can't seem to shed this last bit of chub in the lower abdominal area, nor am I seeing any definition in my muscles. Density is there, but I want that veiny, ripped, shreeded look and it's just not happening. I eat healthy, and I workout daily. Where am I lacking?
Check your hormone levels. Cortisol has a tendency to bind fat around lower abdo, also could be high estrogen or cortisol storing excess water or fat and not giving you the muscle def you want. Something like Atp science or turmeric/cumin might help, otherwise just get a hormone test done and be sure.
Do not over eat. Eat plenty of vegatables and fruits. Avoid soda candy chips fast food. Drink a lot more water. Exercise regularly. Do cardio and strength training. Start walking maybe if your gym has exercise bikes use those. Just look up some strength exercises and pick which ones you like and try them out. It is kind of a trial an error thing. Good Luck.
Is an upright row better to put in with shrugs or with a shoulders day?
What's an alternative exercise for this one? Upright Rows are not very nice to the rotator cuff due to the internal rotation of the upper arm.
Jason,
I used to weigh 378lbs now I'm 215lbs. It takes work but just stay focused and remember lifting weight is one of the best fat burners out there.
Hey Matt, how did you cutted so much weight and how fast you did it?
Is this an isolation exercise, like the Dumbbell Lateral Raise. You say to focus on stretch and muscle contraction, not using heavy weights and thats what I want to do with this (Barbell Upright Row). I'm missing two fingers on my left hand and cant seem to do that much extra weight before I begin to have problems.
Have you tried a strap with the left hand? I know many do not like to use them and some down right loath the thought (think its cheating) but it may be worth it in your case. Just an idea.
Hi, is it normal to feel this in the chest area? I'm currently trying to even out my pectoral muscles, but when i use this on my shoulder workout i feel my more developed pec is more pumped after doing this....
Hi. Ive been working out for nearly a year ,i do all workouts yet there is very less muscle in my body ,should i start over with beginner workouts ? cause the ones ive been doing are having no effects whatsoever.
You probably haven't been using a high enough weight or doing enough reps/sets. These work just fine if you use enough weight.
Muscle building is all about rhythmic motion and proper weight. Lifting heavy weight will not build muscle but can tear it. Eat good food with high rich protein and fiber and most important, rest your body.Its all about exercising your muscle, feeding him and letting him relax to grow...
hi i am fit and quite big i am looking for a home routine to get a bit bigger and tone up i only have two hand held weights if u could help that would be great thanks
Iam trying to lose fat I am 336lbs I like going to the gym but sometime i feel lose in there is there anything i should be doing and not doing
Hi Jason,
Head over to the forum and post your situation. We'll see what we can do to help.
http://www.muscleandstrength.com/forum/
Jason keep trying i was just 334 5'7 sept 2011 now today got off scale 267 it's feels good. now i'm not gone lie im trying eat a little better and hit the gym start with alittle to change alot keep up the good work
get a personal trainer, he will guide you