Barbell Upright Row
Step by step
How to perform
- Use your side 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. Your elbows should drive the motion, and should always be higher than your forearms.
- Pause for a second at the top of the movement, then slowly lower the barbell back to the starting position.
- Repeat the exercise for the recommended amount of repetitions.
Overview
About this exercise
The Barbell Upright Row is a strength-building exercise that targets the shoulders, traps, and upper back, making it ideal for individuals looking to enhance their upper body strength and posture. It's suitable for both beginners and advanced fitness enthusiasts due to its adjustable intensity by varying the weight. People may opt for this exercise as it not only improves muscle definition and boosts overall body strength, but also enhances functional fitness, aiding in daily activities and sports performance.
Coaching cues
Form tips
As you lift the barbell, your elbows should always be higher than your wrists. This ensures that your shoulder muscles are doing most of the work. If your wrists are higher than your elbows, you're likely using more of your arm muscles, which defeats the purpose of the exercise.
Avoid jerky or fast movements. Instead, lift the barbell in a slow and controlled manner. This not only reduces the risk of injury but also increases the effectiveness of the exercise by keeping your muscles under tension for a longer period of time.
A common mistake is to use too much weight, which can lead to poor form and potential injuries.
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