How to Do Barbell Upright Rows With Perfect Form

A barbell upright row is a foundational strength-training exercise designed to build muscle in your upper body. To perform barbell upright rows, grab a weighted or unweighted barbell with a shoulder-width grip. Keep the barbell close to your body as you pull it up toward your chest. Pause at the top of the movement before lowering the barbell back down.

If you're not an experienced weightlifter, start building strength in your upper body with easier exercises first, such as bench presses, push-ups, and pull-ups. Once you’ve established the shoulder strength, start slowly by practicing barbell upright rows with an unweighted barbell and incrementally increase the weight over time.

There are several notable benefits to practicing barbell upright rows.

1. 1. Barbell upright rows build muscle in your upper body. This effective muscle-building exercise is used in bodybuilding and Olympic weightlifting. Barbell upright rows target the muscles in your upper arms, including your biceps and triceps. In addition, they activate the muscles in your shoulders and upper back such as the trapezius, serratus anterior, rhomboids, and lateral deltoids.
2. 2. Barbell upright rows are easily modified for beginners. If this is your first time practicing barbell upright rows, minimize your risk of injury by starting with an unweighted barbell. Once your shoulders are strong and you're familiar with the range of motion, slowly add weight.
3. 3. Barbell upright rows prepare you for Olympic lifts. Barbell upright rows are an effective workout for mastering the pull phase of Olympic lifts. Consider working them into your training program along with deadlifts and pull-ups.

Once you’ve mastered barbell upright rows, try one of these variations.

1. 1. Dumbbell lateral raise: This is an advanced exercise that targets similar muscle groups as barbell upright rows. In a seated or standing position, grasp a dumbbell firmly in each hand. Keep your back straight, engage your core, and lift each dumbbell until your arms are parallel with the floor.
2. 2. Barbell high pull: Stand with your feet shoulder-width apart and hold the barbell using an overhand grip. Allow it to hang in front of you with your back straight and arms long. Keep the bar close to your body, engage your core, and shrug your shoulders to lift the bar up to your chest.
3. 3. Kettlebell snatch: Kettlebell snatches are a great workout for beginners looking to build shoulder strength. They target your upper traps and delts to build foundational strength in your upper body.

For barbell upright rows, begin by performing 2–3 sets of 8–12 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Grab a barbell and stand with your feet hip-width apart and a slight bend in your knees. Your grip should be shoulder-width or slightly wider. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Hold the barbell in front of your body with your palms facing your legs. Your arms should be long with a slight bend in your elbows.
3. 3. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
4. 4. While keeping your barbell close to your body, initiate the upward movement by slowly pulling the barbell up toward your lower chest. Allow your shoulder blades to move naturally with your shoulder joints. Pause at the top of the movement.
5. 5. Slowly straighten your arms to return the barbell to the starting position. Pause at the bottom before beginning another repetition.
6. 6. Repeat the barbell upright row for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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