Upright Barbell Row
A beginner strength exercise for the shoulders, done with a barbell.
How to do the Upright Barbell Row
- 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.
- 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.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Upright Barbell Row
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Barbell Rear Delt RowBarbell · Beginner
Bradford/Rocky PressesBarbell · Beginner
Standing Bradford PressBarbell · Beginner
Standing Military PressBarbell · Beginner
Barbell Shoulder PressBarbell · Intermediate
Car DriversBarbell · Beginner
Questions
What muscles does the Upright Barbell Row work?
Mainly the shoulders, with the upper back helping.
Is the Upright Barbell Row good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Upright Barbell Row?
Good alternatives that train the shoulders: Anti-Gravity Press, Barbell Incline Shoulder Raise, Barbell Rear Delt Row or Bradford/Rocky Presses.
How many sets and reps of the Upright Barbell Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).