How to do the Barbell Upright Rows
Primary: Shoulders · also works Traps, Biceps, Forearms.
Barbell upright rows are a strength-training exercise focused on developing the shoulder muscles, particularly the deltoids, while also engaging the trapezius and biceps to a lesser extent. This exercise involves lifting a weighted barbell in front of the body up to chest height, making it effective for adding mass and definition to the shoulders.
Step by step
- 1
Start by standing with your feet shoulder-width apart, holding a barbell with a pronated (overhand) grip.
- 2
Engage your core and keep your back straight as you lift the barbell towards your chin by driving your elbows upward.
- 3
Once the barbell reaches shoulder height or slightly above, pause for a moment before slowly lowering it back to the starting position.
Coaching cues
- Ensure you lead with your elbows to maintain proper form and avoid wrist strain.
- Keep the barbell close to your body throughout the movement.
- Avoid using excessive weight, as this can lead to improper form and potential injury.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Barbell Upright Rows alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Upright Rows work?
Primary: Shoulders. Secondary: Shoulders, Traps, Biceps, Forearms
How many sets and reps of Barbell Upright Rows should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Upright Rows?
Same movement pattern, different equipment: Landmine Punch, Landmine Throw, Standing Front Barbell Raise Over Head, Arm Circles, Band Front Raise, Band Lateral Raise.
Is the Barbell Upright Rows good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.