Barbell Upright Row Overview
| Exercise: | Barbell Upright Rows |
| Primary Muscle: | Deltoid |
| Additional Muscle(s): | Trapezius |
| Type: | Compound, Pull |
| Gear Needed: | Barbell |
What is a Barbell Upright Row?:
The barbell upright row mainly focuses on your deltoid and trapezius shoulder muscles by using a barbell.
How to do a Barbell Upright Row:
- Grab a barbell with an overhand grip with a length slightly less than shoulder width. Have the bar rest on top of your thighs with both arms extended and with your elbows slightly bent. Make sure your back is straight. This position will be your starting point.
- Breathe out and use the sides of your shoulders to raise the bar, and also lifting your elbows up and to the side. Have the bar close to your body as you lift it. Raise the bar until it almost touches your chin. Advice: Make sure your elbows are driving the movement, and should always be higher than you forearms. Have your torso motionless and hold for a second at the top of the movement.
- Lower the bar back down at a slow pace to the original starting point. Breathe in as you complete this part of the exercise.
- Complete the preferred number of reps for this exercise.
Alternative: This routine can also be done by using a straight bar that is attached to a low pulley, as well as using dumbbells. However, this later exercise should be done by people who are familiar with the proper execution.