Upright Barbell Row
How to do the Upright Barbell Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Traps
Barbell
How to do the Upright Barbell Row
- 1
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- 2
Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- 3
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Upright Barbell Row set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Upright Barbell Row fits
The Upright Barbell Row shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Upright Barbell Row: common questions
What muscles does the Upright Barbell Row work?
The Upright Barbell Row primarily works the Shoulders. It also recruits the Traps as supporting muscles.
Is the Upright Barbell Row suitable for beginners?
Yes. The Upright Barbell Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Upright Barbell Row?
To do the Upright Barbell Row you'll need a barbell.
Is the Upright Barbell Row a compound or isolation exercise?
The Upright Barbell Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Upright Barbell Row with correct form?
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Follow the full step-by-step above for the complete movement.
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