Barbell Upright Row

Shoulders, TrapsBarbell

A vertical pull that targets the deltoids and upper traps to build shoulder strength and width. Use a comfortable range of motion to keep your shoulder joints safe.

How to do it

1Stand tall and hold the barbell with an overhand grip slightly wider than shoulder-width.

2Let the bar rest against your thighs, chest up, knees slightly soft.

3Exhale and pull the barbell up along your body, driving your elbows up and out to the sides.

4Raise the bar to lower-chest level, keeping your elbows higher than your hands.

5Smoothly lower the bar back to the starting position as you inhale.

Common mistakes

Gripping the bar too narrow, increasing the risk of shoulder impingement and joint pain.

Pulling the bar up too high toward your chin, stressing the rotator cuff.

Swaying your body for momentum, taking tension off the shoulders and risking lower-back pain.

Breathing

Exhale as you pull the bar up. Inhale as you lower it back down under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.