Barbell exercise

Upright Row (Barbell) form, muscles worked, and workout tracking

The barbell upright row is a vertical pulling exercise that drives the bar up the front of the body to target the lateral and front deltoids along with the upper trapezius. It builds shoulder width and upper-back thickness in a single compound movement.

Upright Row (Barbell) illustration

How to do Upright Row (Barbell)

  1. 1Stand tall holding a barbell with an overhand grip slightly narrower than shoulder-width, arms hanging in front of your thighs.
  2. 2Brace your core, keep your chest up, and let your shoulders sit down and back.
  3. 3Exhale as you pull the bar straight up along your body, leading with your elbows until it reaches upper-chest height.
  4. 4Keep your elbows higher than your wrists and avoid shrugging or swinging the weight.
  5. 5Inhale as you lower the bar under control back to the start; repeat for the prescribed reps.

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Track Upright Row (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.