Upright Barbell Row

How to do the Upright Barbell Row

1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	traps
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands Dumbbell One-Arm Upright Row Dumbbell External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands Dumbbell Raise Dumbbell One-Arm Kettlebell Snatch Kettlebell

Harder than the Upright Barbell Row

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Upright Barbell Row with

Opposing middle back work — alternate sets without extra rest.

Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back One-Arm Long Bar Row middle back Straight Bar Bench Mid Rows middle back

Common questions

What muscles does the Upright Barbell Row work?

The Upright Barbell Row primarily works the shoulders, with the traps as secondary movers. Dumbbell One-Arm Upright Row, Low Pulley Row To Neck, and One-Arm Kettlebell Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Upright Barbell Row?

A Barbell. Without a barbell, Back Flyes - With Bands, Dumbbell One-Arm Upright Row, and External Rotation with Band train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Upright Barbell Row suitable for beginners?

Yes, the Upright Barbell Row is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Where should the Upright Barbell Row go in a workout?

Early — the Upright Barbell Row is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Barbell Row and Bent Over One-Arm Long Bar Row later.

Similar exercises

Dumbbell One-Arm Upright Row Dumbbell Low Pulley Row To Neck Cable Machine One-Arm Kettlebell Snatch Kettlebell Smith Machine One-Arm Upright Row Machine Two-Arm Kettlebell Clean Kettlebell Back Flyes - With Bands Resistance Bands