Grip a barbell with an overhand grip, hands close together. Stand with feet shoulder-width apart, keeping the bar close to your body.
Execution
Lift the bar to chest level by driving elbows upward, keeping them above your hands. Pause briefly, then lower it slowly with control.
Equipment required
Barbell
Target muscles
Shoulders, Trapezius
More Detailed Information
Barbell Upright Row
How to Do:
Start by gripping a barbell with an overhand grip, hands closer than shoulder-width apart. Stand with feet shoulder-width apart and keep the barbell close to your body.
Exhale as you lift the barbell by driving your elbows upward, keeping them higher than your hands. Raise the barbell until it reaches chest level.
Pause briefly at the top, ensuring your shoulders and traps are engaged.
Inhale as you slowly lower the barbell back to the starting position in a controlled manner.
Benefits:
The barbell upright row effectively targets the trapezius and deltoid muscles, helping to build shoulder width and upper back strength. When performed with proper form, it can enhance posture, improve shoulder stability, and contribute to well-rounded upper body development. To prevent injury, avoid overloading the barbell and maintain a comfortable range of motion.
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