Animated GIF · Available via API
gif_boxBarbell Upright Row
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
pull
Barbell Upright Row is a intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Traps and Biceps.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Let the barbell hang in front of your thighs, arms fully extended.
Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
Repeat for the desired number of repetitions.
grid_view More Shoulders Exercises
warning Common Mistakes
Gripping Too Narrow
A very close grip (hands nearly touching) dramatically increases internal rotation at the shoulder and raises the risk of subacromial impingement. Use a grip slightly wider than shoulder-width to keep the shoulder in a safer, more externally rotated position.
Pulling the Bar Too High
Raising the bar to chin level or higher forces extreme internal shoulder rotation at the top, compressing the rotator cuff tendons. Pull to mid-chest or nipple height and stop there — the upper traps and delts are already fully activated.
Allowing the Bar to Drift Forward
Letting the barbell swing away from the body increases the moment arm and transfers stress to the lower back and anterior shoulder. Keep the bar close to your torso on the way up and down for a safe, efficient movement path.
shuffle Variations & Progressions
Dumbbell Upright Row
Dumbbells allow each hand to travel a natural arc rather than a fixed path, reducing shoulder impingement risk. The wrists can rotate slightly as you pull, accommodating individual shoulder anatomy better than a fixed barbell.
EZ-Bar Upright Row
The angled grip of an EZ-bar puts the wrists in a semi-supinated position throughout the movement, reducing ulnar deviation stress. A popular middle-ground for those who find the straight barbell uncomfortable.
Cable Upright Row
A cable machine provides constant tension throughout the entire range of motion rather than the strength-curve drop that occurs with free weights at the top. Use a straight bar or rope attachment for variety.
Kettlebell Upright Row
The offset center of gravity of a kettlebell naturally encourages the elbows to travel higher and wider, creating a slightly different muscle emphasis. Also promotes wrist neutrality, which many lifters find more comfortable.
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