Barbell Upright Row

Muscles Worked

How to Perform

1. 1

   Stand with feet hip-width apart, hinge forward to roughly 45 degrees while holding the barbell with an overhand grip just outside shoulder-width.

2. 2

   Let the bar hang at arm's length. Brace your core and keep your back flat throughout.

3. 3

   Row the bar to your lower ribcage by driving your elbows back and up. Squeeze your shoulder blades together at the top.

4. 4

   Lower the bar under control to full arm extension. Avoid swinging or using momentum from your hips.

Common Mistakes

• Using too much momentum and swinging the torso. If you cannot pull the weight without heaving, it is too heavy.

• Shrugging the shoulders up instead of retracting the scapulae back and down. Focus on squeezing your shoulder blades together.

• Not achieving a full range of motion — cutting the pull short at the top or not fully extending at the bottom.

Pro Tips

• Initiate every pull by retracting your shoulder blades first, before bending your arms. This ensures your back does the work instead of your biceps.

• At the top of the movement, squeeze your shoulder blades together like you are pinching a pencil between them. Hold for a full second before lowering.

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