Barbell Upright Row

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Use a barbell (or EZ bar if wrists/shoulders prefer it) and load a light-to-moderate weight you can control without swinging. Stand on a flat, stable surface and use collars. This movement can irritate some shoulders—start lighter and keep the range and grip comfortable.

Starting Position

Stand tall with feet hip-width apart, core braced, and shoulders set down and back. Hold the bar in front of your thighs with an overhand grip about shoulder-width (or slightly wider if needed). Arms are straight, wrists neutral, and the bar rests lightly against your thighs. Keep your chest up and neck neutral.

Execution

Inhale and brace. Initiate the lift by pulling the bar straight up along your torso while keeping it close to your body. Lead with your elbows, lifting them up and slightly out, and bring the bar to upper-ab to lower-chest height (stop before shoulder discomfort—many do best stopping around mid-chest). Pause briefly, then exhale and lower the bar under control back to the start, keeping tension and posture steady. Repeat for the desired reps without using momentum.

Tips on doing this exercise

A slightly wider grip and stopping around lower chest is often more shoulder-friendly.

Think “elbows up, bar close”—the bar should glide up your torso.

If you feel shoulder pinching, reduce the range, lighten the load, or swap to dumbbell upright rows, cable upright rows, or lateral raises.

Keep your core tight and ribs down so the motion stays strict and controlled.

Control the lowering phase (2–3 seconds down) to keep tension where you want it.

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Common Mistakes

Using too narrow of a grip, increasing shoulder stress

Pulling the bar too high (past mid-chest) and forcing the shoulders into an uncomfortable position

Swinging the torso or using hips to “cheat” the weight up

Letting wrists bend back or allowing the bar to drift away from the body

Shrugging excessively and turning it into a trap-only movement

Elbows dropping behind the bar or losing posture as fatigue sets in

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 8–12 reps (moderate load, controlled tempo)

Accessory/upper back + traps: 2–4 sets of 10–15 reps (lighter, strict form)

Technique/light work: 2–3 sets of 12–20 reps (very controlled, pain-free range)
Rest 60–90 seconds between sets.

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