Barbell Upright Row

Barbell Upright Row


Barbell Upright Row Exercise


1. Hold a barbell at arms’ length, using an overhand shoulder-width grip.
2. Pull the bar vertically upward until it reaches your chin, raising the elbows
as high as possible.
3. lower the bar slowly down to the arms’ extended position.

Muscles Involved
Primary: Trapezius, deltoid.
Secondary: levator scapulae, erector spinae, forearms.

The 3 Week Diet

Anatomic Focus
Hand spacing: A shoulder- width or narrower grip on the bar emphasizes the
trapezius. A wider grip works the deltoid as well.



Body position: Performing the row while standing vertically upright hits the trapezius centrally. Tilting your torso slightly backward at the waist targets the upper trapezius, whereas leaning slightly forward hits the muscle lower down the neck.

Trajectory: To emphasize the trapezius (not the deltoid), raise the bar close to your body during the exercise.

Range of motion: The higher the bar is raised, the harder the trapezius works but the greater the risk of shoulder-impingement pain.

Cable upright row: Using a straight bar attached to the low pulley of a cable machine provides a steady resistance throughout the movement.
Machine upright row: Using a Smith machine provides