Upright Barbell Row

Technique

How to perform Upright Barbell Row

1. Stand upright holding a barbell in front of your thighs with an overhand grip slightly narrower than shoulder width.
2. Keep your torso still and begin with your arms extended and your elbows soft.
3. Bend your elbows and guide them outward and upward, keeping the bar close to your body.
4. Raise the bar toward your upper chest and chin through a controlled range, without leaning back or driving with your legs.
5. Pause briefly, then lower the bar to your thighs under control.

Programming relevance

Muscles involved

Primary targets: Medial Deltoid, Trapezius.