Barbell Upright Row Video & Instructions

Barbell Upright Row video exercise guide. On this page you'll learn how to do a Barbell Upright Row using the correct technique. Below you'll find the Barbell Upright Row video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

The barbell upright row is one of the best exercises for building the upper traps and shoulders. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Grasp the barbell with an overhand grip (palms facing down), hands slightly closer than shoulder width apart. Pick the bar up, bending at the knees and keeping your back straight. Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height). Pause, then slowly lower the bar back to the starting position. Repeat for desired reps.

Tips:

Keep your body fixed throughout the set. Don't lean forward as you lower the bar, and back as you raise it. This movement of the body makes the upright row easier, and you will not get the most out of it using technique like this. Pause and squeeze the traps at the top of the movement, then lower the bar really slowly if you want to add a bit of intensity to the exercise.

More Barbell Traps Exercises:

  1. Barbell Shrug
  2. Behind The Back Barbell Shrug
  3. Barbell Upright Row

EXERCISE PROFILE

Primary Muscle(s):
Traps
Secondary Muscle(s):
Biceps
Shoulders
Mechanics:
Compound
Equipment:
Barbell

Excercise Pictures