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Instructions
- Stand with feet shoulder-width apart holding a barbell with an overhand grip.
- Keep the bar close to your body and arms fully extended.
- Lift the bar straight up towards your chin, leading with your elbows.
- Pause briefly at the top when elbows are at shoulder height.
- Lower the barbell back down in a controlled manner to the starting position.
Technical Tips
- Keep your core engaged and back straight throughout the movement.
- Do not lift elbows above shoulder height to avoid impingement.
- Avoid swinging or using momentum; move in a controlled manner.
Breathing Tips
- Inhale while lowering the barbell.
- Exhale as you lift the barbell towards your chin.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe elbow tendinitis
- Upper back or neck injuries
Description
The upright barbell row is a fundamental strength training exercise targeting the shoulders and traps, making it ideal for building upper body mass and definition. By pulling the barbell upwards close to the body, this movement effectively engages the side deltoids and upper trapezius, enhancing shoulder width and upper back thickness. It is commonly included in bodybuilding, fitness, and CrossFit routines due to its efficiency in developing strong and rounded shoulders. The upright barbell row also contributes to improving posture and balanced shoulder development when performed with correct form and moderate weights. Suitable for intermediate trainees, it is recommended to execute this exercise with strict technique to avoid shoulder impingement risks and to maximise muscle activation. Integrating this compound lift into a structured workout programme supports hypertrophy, functional strength, and improved aesthetics of the upper body.