Barbell Shoulder Grip Upright Row
Step by step
How to perform
- Keep your back straight and your shoulders relaxed, allowing the barbell to hang in front of your body with your arms fully extended.
- Exhale and lift the barbell straight up towards your chin, keeping it as close to your body as possible and leading with your elbows.
- Pause at the top of the movement when the barbell is at chest level, ensuring your elbows are higher than your forearms.
- Inhale and slowly lower the barbell back down to the starting position, fully extending your arms, and repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Barbell Shoulder Grip Upright Row is a strength training exercise primarily targeting the shoulders, traps, and upper back muscles, contributing to improved upper body strength and posture. It's an ideal workout for both beginners and advanced fitness enthusiasts as it can be adapted to different fitness levels by adjusting the weight. Individuals might opt for this exercise to enhance muscle definition, improve functional strength for daily activities, and potentially prevent shoulder injuries by strengthening the supporting muscle groups.
Coaching cues
Form tips
Maintain a straight back and tight core throughout the exercise. Avoid slouching or rounding your back as this can lead to injury. Stand tall with your feet shoulder-width apart and your knees slightly bent.
Avoid jerky or rapid movements. The barbell should be lifted and lowered in a slow, controlled manner. Rapid movements can lead to injury and don't effectively target the intended muscles.
When you lift the bar, make sure your elbows are higher than your wrists. This is a common mistake that can lead to shoulder impingement.
Aim to lift the bar to chest level
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