Barbell Upright Row

How to do the barbell upright row with proper form to build shoulder and trap strength

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How to perform

1. Stand with your feet shoulder-width apart and hold the bar with an overhand grip about shoulder-width apart, arms hanging in front of your thighs.
2. Keep your back straight, chest up, and core braced.
3. Exhale and pull the bar straight up toward your chest, leading with your elbows and keeping them higher than your hands.
4. Stop when the bar reaches chest or collarbone height and pause briefly at the top.
5. Inhale and lower the bar under control back to the starting position in front of your thighs.
6. Repeat for the desired number of reps, avoiding any hip swing.

Muscles worked

The upright row is a compound pulling movement for the delts and traps, with the biceps assisting as the elbows bend to bring the bar up the front of the body.

• Delts — raise the arms, doing the primary work
• Traps — help elevate the shoulders as the bar rises
• Biceps — assist by flexing the elbows during the pull

Make it easier

Use a lighter bar, or try a wide grip to shorten the range of motion. Dumbbells held with your hands angled slightly inward are a shoulder-friendlier alternative.

Make it harder

Add weight, slow the lowering phase to three seconds, or pause for two seconds at the top. A slightly wider grip also emphasizes the delts over the traps.

Common mistakes

Mistake: Pulling the bar to your chin or higher. Fix: stop at chest height and lead with your elbows. Mistake: Using a narrow grip and hiking your shoulders into the ears. Fix: keep the grip at shoulder width and the traps relaxed until the top. Mistake: Swinging the hips to gain momentum. Fix: stand tall, brace the core, and keep the bar close to your body. Mistake: Raising the bar with the hands leading instead of the elbows. Fix: keep your wrists below your elbows for the entire pull.