Barbell Upright Row

Lateral shoulder, trap
Barbell Upright Row gif

Coach's Tips

It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.

How to Barbell Upright Row

Starting Position

1. Stand with your feet shoulder width apart, and hold a barbell in both hands with an overhand grip.

2. Keep your arms straight and the barbell close to your body, just below your waist.

Proper Form

1. Inhale and slowly raise the barbell up to your chest, keeping your arms close to your body and your elbows pointing outward.

2. Hold the position for a moment and then exhale as you slowly lower the barbell back to the starting position.

Breathing Technique

1. Inhale as you raise the barbell up, and exhale as you lower the barbell down.


1. Keep your back straight and your shoulders down and back throughout the exercise.

2. Do not raise the barbell above your chest or jerk the weight.

3. Keep your elbows pointing outward and your wrists straight.

4. Do not use too heavy of weight. Start with light weight and gradually increase the weight as you become more comfortable with the exercise.

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