Barbell Shoulder-Grip Upright Row
Sculpt strong shoulders! The Barbell Shoulder-Grip Upright Row targets your traps and deltoids for a powerful upper body.
The Barbell Shoulder-Grip Upright Row is a compound exercise that mainly works the shoulders, with help from the traps and back. You'll need: barbell.
Required Equipment
Barbell Shoulder-Grip Upright Row Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Barbell Shoulder-Grip Upright Row Variations and Alternatives
How to do the Barbell Shoulder-Grip Upright Row
Stand with your feet shoulder-width apart, holding the barbell with an overhand grip.
Your hands should be slightly closer than shoulder-width, almost in line with your thighs. Keep your back straight and chest up.
Lift the barbell straight up towards your chin, leading with your elbows and keeping the bar close to your body.
As you lift, your elbows should go up and to the sides. Make sure to keep your elbows higher than your forearms.
Once the barbell reaches just below your chin or up to your collarbone, pause for a moment.
Slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
Tips: Avoid using too much weight, as it can lead to bad form and potential injury. Do not jerk. of the weight, or use momentum to lift it; control both the upward and downward movements. Keep your wrists straight throughout the exercise. Make sure to warm up properly before performing the upright row to prepare your shoulders and upper back for the movement.
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Barbell Shoulder-Grip Upright Row FAQs
What muscles does the Barbell Shoulder-Grip Upright Row work?
The Barbell Shoulder-Grip Upright Row mainly works the shoulders, with help from the traps and back. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Barbell Shoulder-Grip Upright Row?
Barbell.
Is the Barbell Shoulder-Grip Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Shoulder-Grip Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Shoulder-Grip Upright Row variations and alternatives?
Similar exercises include the Band Upright Row, Barbell Reverse-Grip Overhead Press, Barbell Front Raise and Barbell Seated Front Raise.
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