Barbell Upright Row

BarbellBeginnerCompound
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Quick answer

Barbell Upright Row is a beginner compound barbell exercise that mainly works the shoulders and traps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Secondary

How to do Barbell Upright Row

  1. 1

    Stand up straight, holding a barbell in your arms with an overhand grip and your palms facing backward. Your hands should be shoulder width apart on the barbell. This is your starting position.

  2. 2

    Using the sides of your shoulders to lift, raise the bar directly up to the level of your shoulders, keeping it close to your body and raising your elbows out to the side.

  3. 3

    After a brief pause, slowly lower the bar and return to the starting position.

Form cues

  • Make sure your elbows are always higher than your forearms, the elbows should be driving the motion.
  • Keep the body fixed throughout the set, don't lean forward or backward.
  • Perform the reps slowly and in a controlled manner.

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