Back to Exercise Library
IntermediateShouldersBarbellCompound

Barbell Upright Row

A compound shoulder exercise that targets the lateral deltoids and upper traps by pulling a barbell up along the body.

Barbell Upright Row demonstration

Visual demonstration — Barbell Upright Row

Muscles Worked

Lateral Deltoid (Primary)Upper TrapeziusBiceps

Step-by-Step Instructions

  1. 1Stand holding a barbell with an overhand grip, hands slightly narrower than shoulder-width
  2. 2Pull the barbell straight up along your body
  3. 3Lead with your elbows, raising them higher than your hands
  4. 4Lift to about chin height
  5. 5Lower the bar slowly to the starting position

Training Recommendations

Strength
Sets4
Reps5-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest45-60 sec

Tips & Variations

  • Use a wider grip to reduce shoulder impingement risk
  • Keep the bar close to your body
  • Don't go heavier than you can control

Common Mistakes to Avoid

  • Using too narrow a grip
  • Excessive weight causing bad form
  • Raising shoulders/shrugging

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan