The barbell upright row is a fundamental exercise that focuses on developing the deltoid muscles, trapezius, and upper back. This movement contributes to increasing shoulder width and shaping a defined upper silhouette.
The execution of the barbell upright row is performed in a vertical plane, with the barbell being lifted from hip level to the chin through the work of the shoulder girdle.
The grip can vary—narrow, medium, or wide—which affects the distribution of the load.
Muscles involved in the barbell upright row
Deltoid muscles (especially lateral): the primary muscle group actively involved in lifting the barbell.
Trapezius muscles: assist in lifting the barbell and stabilizing movements.
Forearm muscles: involved in holding the barbell.
Upper back muscles: additionally activated for stabilization.
Technique
Starting position:
- Stand upright, feet shoulder-width apart.
- Grip the barbell with a straight grip (palms facing the body) at a width of 15–20 cm (narrow grip) or wider to reduce wrist strain.
- Arms are straight, the barbell is in front of the hips.
Barbell lift:
- Lift the barbell to the chin by bending the elbows and directing them upward and outward.
- Move in a vertical plane, keeping the barbell as close to the body as possible.
- Elbows should be above wrist level at the top position.
Top position:
- Raise the barbell to chin level or slightly below.
- Pause for a second, feeling the tension in the shoulders and trapezius.
Lowering:
- Slowly lower the barbell back to the starting position, fully straightening the arms.
Variations
Narrow grip. More emphasis on the trapezius and upper back.
Wide grip. Increases the load on the lateral deltoid bundles and reduces the risk of wrist overload.
Dumbbell upright row. Allows for greater range of motion and reduces joint strain.
Cable machine row. Provides constant tension on the muscles.
Benefits
Shoulder girdle development. The exercise helps to build volume and width in the shoulders.
Development of trapezius muscles. Contributes to creating a powerful upper back.
Versatility. Suitable for both mass gain and increasing muscle definition.
Grip variability. Allows changing the load emphasis on different muscle groups.
Common mistakes and how to avoid them
Too much weight: can lead to technique breakdown and shoulder joint injuries.
It is recommended to use a moderate weight that allows for controlled movement.
Incorrect elbow position: elbows below wrist level shift the load.
Ensure that the elbows rise above the wrists.
Excessive barbell lift: lifting above chin level overloads the joints.
Lift the barbell to chin level or slightly below.
Slouching: creates unnecessary tension in the back.
Keep your back straight, chest up.
Jerking: Using momentum reduces effectiveness.
Lift the barbell smoothly, without jerks.
Tips for beginners
Start with a light weight. This helps to master the technique and avoid injuries.
Use a medium grip. This grip is more comfortable for the joints and distributes the load evenly.
Control the range of motion. Lift the barbell to chin level, avoiding excessive lifting.
Work at a slow pace. This increases tension on the target muscles.
Comparison with other shoulder exercises
Dumbbell lateral raises. More emphasis on the middle deltoids, less on the trapezius.
Dumbbell overhead press. Develops strength and volume of the deltoid muscles.
Barbell upright row. Effectively combines the work of the deltoid muscles and trapezius.
