Upright Barbell Row – Exercise Guide

Upright Barbell Row (Shoulders) – Exercise Guide

Muscles worked: Shoulders

Equipment needed: Barbell


1. Stand with an upright torso holding a barbell in your hands with an overhand grip extended at arm’s length.

2. Grab the bar with a slightly narrow than shoulder-width grip. The barbell should be placed on your thighs, and your elbows should be slightly bent at the starting point.

3. As you exhale, elevate the barbell by lifting the sides of your shoulders and by raising your elbows to the front and sides.

4. Keep your torso stationary while performing the exercise. Your elbows should be higher than the forearms while lifting the barbell.

5. Keep lifting the bar until it is 3-4 inches away from your chin. The barbell should be close to your body throughout the movement.

6. Hold and contract your shoulders at the top of the movement for a couple of seconds.

7. While breathing in, lower the bar to the starting position with a slow and controlled motion.

8. Repeat for the recommended reps.

Variations/How To

Add Resistance

You can perform the upright rows on the cable machine by attaching a straight bar to the low cable pulley. Using a cable on the exercise will put constant tension on your shoulder throughout the movement.

Alternate Exercises for Upright Barbell Row

Clean and Press