Barbell Upright Row
Step by step
How to perform
- Keep your back straight and pull the barbell up towards your chin, leading with your elbows and keeping the bar close to your body.
- Pause for a moment when the barbell reaches just below your chin.
- Slowly lower the barbell back down to the starting position to complete one rep.
- Repeat this motion for the desired number of repetitions, ensuring to keep your movements controlled and precise throughout the exercise.
Overview
About this exercise
The Barbell Upright Row is a strength-building exercise that primarily targets the shoulders and upper back, while also engaging the biceps and traps. It is suitable for individuals at all fitness levels, especially those aiming to improve upper body strength and posture. People may choose to incorporate this exercise into their routine for its effectiveness in enhancing shoulder mobility, promoting muscle growth, and improving overall athletic performance.
Coaching cues
Form tips
When lifting the barbell, make sure to do so in a slow and controlled manner. A common mistake is to jerk the barbell up quickly, which not only reduces the effectiveness of the exercise but can also lead to injury. Instead, lift the barbell to your chest slowly, hold for a second, and then lower it slowly.
Keep your elbows above your hands at all times. This means that as you lift the barbell, your elbows should lead the way and remain higher than your wrists. This will ensure that you're targeting the right muscles and not putting undue strain on your wrists.
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