Barbell Upright Row

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Shoulders

Muscle Activation

Shoulders · Side Deltoid

90%

Biceps

10%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet shoulder-width apart, toes pointing forward.
Hold a barbell with an overhand grip (palms facing down), hands positioned slightly narrower than shoulder-width apart.
Allow the barbell to hang at arm's length in front of your thighs.

Exercise Position

Keep your chest up and shoulders back as you lift the barbell towards your chin by raising your elbows high and pulling them up and out to the sides.
Keep the barbell close to your body throughout the movement.

Form & Performance

Lower the barbell back down to the starting position under control, allowing your elbows to bend and your shoulders to rotate externally.
Keep your wrists straight and elbows pointed out to the sides.