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Exercise guide
Barbell Upright Row
A compound pulling movement for the lateral deltoids and upper traps.
What this exercise works
- Muscles
- lateral deltoid · trapezius · anterior deltoid · biceps brachii
- Goals
- hypertrophy
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a barbell with a shoulder-width overhand grip.
- Pull the bar straight up along your body toward your chin.
- Lead with your elbows, keeping them above your hands.
- Lower the bar with control.
- Repeat.
Technique cues and common mistakes
- Use a lighter weight if you feel pinching in your shoulders.
- Avoid bending your wrists excessively as the bar rises.
- Avoid swinging or using your legs to heave the weight up.