Barbell Upright Row
1. Hold a barbell at arms’ length using an overhand shoulder-width grip.
2. Pull the bar vertically upward, raising the elbows to shoulder height.
3. Lower the bar slowly down to the arms’ extended position.
Primary: Lateral deltoid, trapezius.
Secondary: Anterior deltoid, supraspinatus, Infraspinatus, teres minor.
Hand spacing: Taking a wider grip on the bar helps target the deltoid, whereas a narrower grip emphasizes the trapezius.
Trajectory: Lifting the barbell close to the body targets the lateral deltoid, where as raising the bar through a forward arc away from the body requires assistance from the anterior deltoid.
Range of motion: If the elbows are raised above shoulder level, the trapezius takes over the work.
Cable upright row: Using a straight bar attached to the low pulley of a cable machine provides steady resistance throughout the movement.
Machine upright row: Using a Smith machine provides a single plane of vertical motion that may help focus your effort.