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Exercise 111

Barbell Upright Row

Pulling movement that works the shoulders, trapezius, and forearms while raising the elbows with control of the torso and shoulder blades.

BackShouldersForearms
Athletic Station visual preview for Barbell Upright Row
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart and hold the bar in front of your body.
  2. Keep your spine upright, abs engaged, and shoulders stable throughout the movement.
  3. Pull the bar upward while keeping it close to your body.
  4. Drive your elbows up and out to the sides, raising them above wrist level.
  5. Lift the bar to chest height or through a comfortable range without compensating by swinging your torso.
  6. Avoid excessively shrugging your shoulders or using momentum to assist the lift.
  7. Lower the bar slowly to the starting position, controlling the entire return phase.
  8. Exhale as you pull the bar and inhale as you lower.

What you should feel

Work in the shoulders, mainly the lateral deltoids, with the trapezius and forearms assisting in guiding the bar. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, neck, or lower back.

Groups mentioned in the description

BackShouldersForearms

Exercise questions

How do you perform Barbell Upright Row?

Stand with your feet shoulder-width apart and hold the bar in front of your body. Keep your spine upright, abs engaged, and shoulders stable throughout the movement. Pull the bar upward while keeping it close to your body. Drive your elbows up and out to the sides, raising them above wrist level. Lift the bar to chest height or through a comfortable range without compensating by swinging your torso. Avoid excessively shrugging your shoulders or using momentum to assist the lift. Lower the bar slowly to the starting position, controlling the entire return phase. Exhale as you pull the bar and inhale as you lower.

What does Barbell Upright Row work?

Pulling movement that works the shoulders, trapezius, and forearms while raising the elbows with control of the torso and shoulder blades.

What should you feel during Barbell Upright Row?

Work in the shoulders, mainly the lateral deltoids, with the trapezius and forearms assisting in guiding the bar. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.