Barbell Upright Row
The barbell upright row is a compound shoulder exercise targeting the deltoids and trapezius. Pulling the bar upward along the body develops upper shoulder width and trap thickness, though proper form is important to protect the shoulder joint.
How to do it
- Stand upright holding a barbell with an overhand grip, hands approximately shoulder-width apart.
- Let the bar hang in front of your thighs with your arms extended.
- Pull the bar upward along your body by raising your elbows above the level of your hands.
- Continue pulling until the bar reaches chin height and your elbows are above your shoulders.
- Slowly lower the bar back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep the barbell close to your body as you lift.
- Lead the movement with your elbows, not your hands.
- Stop pulling when the bar reaches chest or chin height.
- Keep your torso tall and avoid swinging your hips.
Breathing: Exhale as you pull the barbell upward, and inhale as you lower it back down with control.
Common mistakes
- Using too much momentum by bouncing the hips, which takes work away from the shoulders and places stress on the lower back.
- Pulling with the hands instead of the elbows, which reduces target muscle activation and can strain the wrists.
- Lifting the bar too high above the shoulders, which can pinch the shoulder joint and cause discomfort.
Muscles worked
Primary: delts. Secondary: traps, biceps.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60-90 s
Lose weight
3 sets x 12-15 reps, rest 60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel pinching or sharp pain in your shoulder joints, ease off and choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my shoulders feel uncomfortable during upright rows?
This exercise places the shoulders in a narrow internal rotation. If you feel pinching, try using a wider grip, lifting only to mid-chest height, or switching to dumbbells.
How often can I do barbell upright rows?
Once or twice a week is plenty for most beginners, as the shoulders also work during other upper body pressing and pulling movements.
Should my hands be close together on the bar?
A shoulder-width grip is standard. A very narrow grip places excessive internal rotation stress on the shoulder joints.