Upright Row tutorial
The barbell upright row pulls the bar vertically close to the body up to the lower chest, strengthening the side delts and trapezius. Using a grip slightly wider than shoulder-width and limiting the height makes it safer for intermediate lifters.
How to perform
- Stand tall and grip the bar overhand, slightly wider than shoulder-width.
- Hold the bar in front of your thighs with straight arms.
- Brace your core and keep your chest open.
- Lead with your elbows to pull the bar close to your body up to your lower chest.
- At the top, keep elbows higher than wrists and no higher than shoulder level.
- Lower the bar under control back to your thighs.
Breathing: Exhale as you pull the bar up and inhale as you lower it.
Key tips
- Don't use a narrow grip; it stresses the wrists and shoulders.
- Don't raise the elbows above shoulder height.
- Keep the bar close to your body the whole way.
Common mistakes
- Pulling to the chin with a very narrow grip.
- Swinging the body and using the lower back.
- Letting the bar drift away from the body.
Safety: People with shoulder impingement or pain should do dumbbell or cable lateral raises instead.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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