Barbell Upright Row
Expert Advice
Avoid lifting the barbell too high to prevent shoulder impingement; stop when your elbows are at shoulder height.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
- Lift the barbell straight up to your chin, leading with your elbows.
- Keep the bar close to your body throughout the movement.
- Lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Upright Row primarily targets the Shoulders, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Abs10%
Traps10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Upright Row work?
Barbell Upright Row primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Abs, Traps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Upright Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Upright Row suitable for beginners?
Barbell Upright Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
