How to do Barbell Upright Row

Barbell Upright Row is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, back. Equipment: barbell, dumbbell, cable, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Grip the bar slightly narrower than shoulder-width with your palms facing you.
2. Stand tall with your knees slightly bent and the bar resting low against your thighs.
3. Raise your elbows up and out to pull the bar up to chest-to-chin level.
4. Throughout the movement, keep your elbows higher than your hands and the bar rising close to your body.
5. Pause briefly at the top, then lower the bar back down under control.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Machine Shoulder Press, Machine Lateral Raise, Band Lateral Raise

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)