Upright Barbell Row
Upright Barbell Row is a strength - barbell shoulder abduction exercise involving Middle deltoid, Upper trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Middle deltoid, Upper trapezius
- Secondary muscles
- Anterior deltoid, Biceps brachii, Brachialis, Forearm muscles
- Exercise type
- Strength - barbell shoulder abduction
Exercise technique
- Grip
Use a comfortable overhand grip near shoulder width.
- Start
Stand upright with the bar in front of your thighs.
- Arms
Keep a small natural elbow bend.
- Raise
Direct elbows sideways and raise the bar close to your body.
- Limit
Stop at a height that maintains shoulder comfort.
- Lower
Slowly return the bar to thigh height.
- Breathing
Exhale while lifting and inhale while lowering.
Key technique points
- Chin height is not a mandatory target.
- Avoid excessive wrist bending.
- Maintain symmetric elbow paths.
- Do not generate hip momentum.
- Keep the bar close.
- Reduce height if discomfort occurs.
Common mistakes
Overly narrow grip
Do not insist on spacing that disrupts wrist and shoulder comfort.
Elbows too high
Do not exceed comfortable shoulder range and continue through pinching.
Leaning backward
Do not raise the load through torso swinging.
Bar drifting forward
Do not increase the shoulder lever unnecessarily.
Curling the wrists
Do not gain height through the wrist joint.
Dropping the descent
Do not release the bar freely to the bottom.
Frequently asked questions
Upright Barbell Row: why is “Overly narrow grip” a mistake?
Do not insist on spacing that disrupts wrist and shoulder comfort.
Upright Barbell Row: why is “Elbows too high” a mistake?
Do not exceed comfortable shoulder range and continue through pinching.
Upright Barbell Row: why is “Leaning backward” a mistake?
Do not raise the load through torso swinging.
Upright Barbell Row: why is “Bar drifting forward” a mistake?
Do not increase the shoulder lever unnecessarily.
Upright Barbell Row: why is “Curling the wrists” a mistake?
Do not gain height through the wrist joint.
Upright Barbell Row: why is “Dropping the descent” a mistake?
Do not release the bar freely to the bottom.
What should I focus on when doing Upright Barbell Row?
Chin height is not a mandatory target. Avoid excessive wrist bending. Maintain symmetric elbow paths. Do not generate hip momentum. Keep the bar close. Reduce height if discomfort occurs.
Related exercises
- Dumbbell One-Arm Upright Row
- Dumbbell Raise
- Kettlebell Arnold Press
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.