Upright Rows (Barbell)

Muscles Worked

Primary

Shoulders

Quick Cues

1

Elbows lead the pull

2

Bar close to your body

3

Stop at chin height

4

Control the descent

Equipment Needed

Barbell

Stand holding a barbell with an overhand grip, hands closer than shoulder-width.
Keep the bar close to your body.
Pull the bar straight up toward your chin, leading with your elbows.
Raise until your elbows are at or slightly above shoulder height.
Lower the bar back down under control.
Avoid shrugging excessively at the top.
Repeat for the desired number of repetitions.

Common Mistakes

Pulling the bar too high

Letting the elbows go above the wrists

Shrugging the shoulders up excessively

Pro Tips

Pull the bar to your upper chest while retracting your shoulder blades

Use an overhand grip slightly wider than shoulder width

Avoid leaning too far back; keep it under 15 degrees

Your Progress

Variations

Dumbbell Upright Row

Cable Upright Row

Snatch Grip Upright Row