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All shoulders exercisesShoulders · Gym

Barbell Upright Row

Pulling the bar up the front of the body loads the side delts and traps. Use a shoulder-width grip and stop where it feels comfortable.

IntermediateBarbell3 × 10–12
Barbell Upright Row demonstration thumbnail — Barbell Upright Row
Side deltsBarbell

Barbell Upright Row

Demo · Kraken Exercise Library

Verified Barbell Upright Row demonstration by Kraken Exercise Library. Click to play.

How to do the Barbell Upright Row

  1. 1Shoulder-width grip
  2. 2Lead with the elbows
  3. 3Stop around chest height
  4. 4Skip it if it pinches the shoulder

Benefits of the Barbell Upright Row

  • Builds strength and size in the side delts through a full, controlled range of motion
  • Also trains upper traps as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services