Exercise guide · Shoulders & Traps

Barbell Upright Row

Barbell upright rows target side delts and upper traps with a vertical pull. Use a moderate grip width and pull the bar along your body to upper-chest height with elbows leading.

Targets: Side delts
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Upright Row

Grip a barbell with hands slightly inside shoulder width, overhand. Stand with feet shoulder-width apart.
Hold the bar at thigh level with arms extended. Brace your core and stand tall.
Pull the bar straight up along your torso, leading with elbows flared out to the sides.
Stop when elbows reach roughly shoulder height—bar near upper chest, not under the chin.
Lower under control to the start without swinging your torso.

Form cues

Elbows drive the lift
Bar stays close to the body
Stop at shoulder height
Controlled descent

Common mistakes

Gripping too narrow and stressing wrists
Pulling the bar to the chin
Using leg drive and momentum
Letting the bar drift away from your body

Muscles worked

Primary

Side delts

Secondary

Upper traps

Safety: Use moderate weight and a comfortable grip width. Stop or switch to cables if you feel sharp shoulder pain.

Alternatives

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