Barbell Upright Row

Exercise / Shoulders, Trapezius

How to do Barbell Upright Row

barbell uprightrow

Starting Position: Begin my grabbing the barbell with your palms facing your body. Place your hands fairly close together– closer than shoulder width.

Form: Exhale and raise your elbows and shoulders up to about 90 degrees. Hold just for a brief second and then slowly lower to the starting position.

Personal Trainer Tips: Move in a controlled manner, so that momentum does not take over. If you are trying this exercise for the first time, choose a light weight and progress slowly.

Barbell Upright Row – Benefits

  • The barbell upright row is an upper body exercise that predominantly targets the trapezius and deltoids, which is responsible for adding width to your shoulders. Usually, it is performed using a standard barbell or EZ bar.
  • The barbell upright row is one of the effective exercises for building bigger traps, but it’s also a move that’s easy to get mistake. One of the easiest ways to ensure your form is on point is to avoid using barbells that are too heavy.

Barbell Upright Row – Cons

Pressure on the Shoulder and Rotator Cuff

Many bodybuilders love the upright row, but some physical therapists hate it. Bodybuilders and fitness enthusiasts love the deep muscle burn in the shoulders and traps and the resultant muscle development from this exercise.

During the upright barbell row, the shoulder is placed in a relatively compressed position, so some people may feel shoulder pain with this exercise.

Good posture is important for the health of all of our joints. When your posture is exaggerated in any direction, more pressure is placed on the joints, ligaments, and muscles. When the shoulders are turned in, there is more pressure on the shoulder joint and the rotator cuff tendons.

If you feel pain during or after this exercise, discontinue it and seek help. If you feel good during and after, and you like this exercise keep it in your routine.

Barbell Upright Row – Muscles Worked

Target - Lateral Deltoid
Synergists - Trapezius
Synergists - Supraspinatus
Synergists - Anterior Deltoid
Synergists - İnfraspinatus
Synergists - Teres Minor
Synergists - Brachialis
Synergists - Brachioradialis
Synergists - Biceps
Synergists - Serratus Anterior
Stabilizers - Levator Scapulae
barbell upright row