How To: Barbell Upright Row

What’s going on nation? Today I’m going to demonstrate for you guys how to a barbell upright row This is a great compound exercise that targets your upper traps as well as all three heads of your deltoids You are going to feel a bit more emphasis on your anterior medial heads, and you’re going to be fatiguing your biceps as well Begin the exercise by picking up the barbell and standing upright with your feet about shoulder width apart Next adjust your hands so that they are shoulder width apart on the barbell as well once in place contract your core retract your shoulder blades and begin to lift the barbell up your body to the bottom of your chin as you raise the Barbell make sure that your elbows are always higher than your wrists and that the barbell is as close to your body as possible As you lift it up and bring it back down if you experience pain or tension in your wrist from the barbell you can use an Ez curl bar Just make sure your hand placement is still shoulder width apart Hand placement is very important when performing this exercise by maintaining a wide or shoulder-width grip you will ensure activation of all three heads of the deltoids with a bit more emphasis on the anterior and medial heads If you guys have any more questions on how to perform the barbell upright row you can join us right here at our forums For more great tips exercises and routines feel free to join us on and as always More good stuff coming soon. See you guys If you’re looking for a quick way to switch things up login to your SHF profile and go to the workout section of the website Once there click on the muscles you want to train then you’ll be brought to a page where you can further filter down your search Now you have a complete list of all the routines that target your chest and utilize only a barbell or dumbbell From here you can rate the routine add it to your routines in your profile, and if you scroll down You can see a write-up of the entire routine as well as photos of all the exercises You can also download a printable PDF just by clicking on it

54 Replies to “How To: Barbell Upright Row”

  1. Always like the exercises, no roid rage, straight to the point, fun to watch. My question to you is this; Im pushing 50, not in bad shape, but joints are really starting to hurt. My elbows kill me. Any suggestions? Don't do heavy weight anymore,

  2. What is the difference between this and the Smith Machine Upright Row?  They look the same, yet my program is calling for each on different days.

  3. Hey I have been doing U R for a while and have had no problem with it but lately in the fitness community this exercise have been labeled as the one to eliminate from a S T routine because it may lead to injury. What's your opinion?

  4. his accent is fake..i caught him slippin he actually sed "barbell" instead of "bawwbell" like in most of his vids 😂😂

  5. What percent body fat would you say he is? His abs look similar to mine? Except now I have 6 big lumps in my abdomen. He only has 4? I guess my body fat to be around 20%. On the internet it says 14 or less

  6. This is not a dangerous movement. Ive been doing them since I was 17 in 1984. Just dont go too heavy and 3 sets is good. I use around 45lb also. Never an impingement problem.

  7. It’s good exercise! But!!! Don’t put the barbell so high (till lower part of chest is enough) , also rise your chest, incline your upper body a little and do not elevate your shoulders! In the movement the barbell should be a little bit far from the baby, same as your elbows! This will save your shoulder joints from injury. Sorry for my English (still studying) Good luck everybody.

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