Upright Barbell Row

The Upright Barbell Row targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.

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Upright Barbell Row - starting position

Starting position

Upright Barbell Row - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Traps

The shoulders handles the primary load during this movement. The traps assist as stabilizers throughout the range of motion.

How to Upright Barbell Row

  1. 1

    Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.

  2. 2

    Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.

  3. 3

    Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.

  4. 4

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Upright Barbell Row work?

The Upright Barbell Row primarily works the Shoulders. Secondary muscles include the Traps, which assist during the movement.

Is the Upright Barbell Row good for beginners?

Yes, the Upright Barbell Row is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Upright Barbell Row?

You need barbell to perform the Upright Barbell Row. Most commercial gyms will have this available.

Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.

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