Barbell Upright Row
Pulling a barbell vertically from the thighs toward the chest with elbows leading. Works the side delts and upper traps.
Primary muscles
- Side Delts
- Traps (Trapezius)
Secondary muscles
- Front Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a barbell in front of the thighs with an overhand grip roughly shoulder-width or slightly wider.
Brace and keep the bar close to the body.
Pull the bar up by driving the elbows up and out.
Stop when the elbows reach about shoulder height, bar around lower-chest level.
Lower under control to the thighs.
Breathing: Exhale as you pull up, inhale as you lower.
Coaching tips
Elbows lead the bar
Wider grip, lower finish
Stay tall
Common mistakes
Using a very narrow grip
Pulling the bar up to the chin
Swinging with the hips
Safety notes
Use a grip at least shoulder-width and stop around shoulder height to reduce shoulder impingement risk; skip it if it causes pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.