Barbell Upright Row

  • Pick up a barbell with thumbs rotated inward. Lean slightly forward and start with your arms in a vertical position. Bend your knees slightly and keep your spine in neutral.

  • Lift your elbows towards the ceiling and keep your shoulders down. Pause when your elbows are just above shoulder height, then lower your hands towards the floor and repeat.

  • Barbells may be fixed or adjustable. If the weight is adjustable, unscrew or squeeze and remove the safety clips on each end of the bar to remove or add weight plates.

  • Shoulders 

  • Lateral and anterior deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps brachii, Middle and lower trapezius, Serratus anterior, Infraspinatus, Teres minor

  • TIP: Keep your hands close to your body and close to each other.

Variations for Barbell Upright Row

  • Upright Row

    Using dumbbells for this exercise allows your arms to move with more freedom so you can customize the movement to what feels best to your arms.

  • Standing Deltoid Fly

    A more advanced version of the seated deltoid fly.

  • Lateral Deltoid Raise

    This exercise helps add shape to your shoulders and can help develop good posture.


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