Barbell Upright Row

The barbell upright row is a classic strength training exercise known for its ability to build shoulder and upper body strength. 

This compound movement targets the deltoids and upper trapezius muscles. This combination contributes to improved athletic ability and can have a positive effect on posture and back pain. 

Despite its simplicity, the barbell upright row requires proper form to avoid shoulder issues and joint strains. 

Today, we will explore proper techniques, variations, and alternatives for the barbell upright row. Let’s get into it.

How To Do

  1. Stand with your feet hip-width apart.
  2. Grab the barbell with both hands using an overhand grip (palms facing forward). Keep your hands slightly less than shoulder-width apart.
  3. Allow the barbell to rest on the front of your thighs with your arms fully extended.
  4. Brace your core, keeping your back straight, chest up, and shoulders back.
  5. Lift the barbell straight up towards your chin, leading with your elbows. Your elbows should always be higher than your wrists during the lift.
  6. Keep the barbell close to your body as you lift it. Your elbows should flare out to the sides.
  7. Lift the barbell until it reaches the top of your shoulders.
  8. Pause briefly at the top of the movement, squeezing your shoulder and upper back muscles.
  9. Lower the barbell back to the starting position in a controlled manner, keeping the barbell close to your body..Repeat as necessary,

Tips From Expert

  • You want to use a weight that allows you to lift the barbell to the clavicle (collarbone) area. If you can only raise the bar to lower chest height, start with a lighter weight.
  • Only lift as high as is comfortable. Pain in the shoulders or wrists is a sign that you’ve gone too far.
  • Ensure that you can control the lowering phase of the movement. Lower slowly and maintain tension through the muscles the whole way down.
  • During the lift, your elbows should go up but not forward. Keep the barbell as close to the body as possible to evenly target the middle deltoid.

Optimal Sets and Reps

The table below outlines the ideal amount of sets and reps for each training style. Use it as a guideline to help you build your workout depending on your unique exercise goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 2–3 15–20
Power Training 3–5 1–5
Optimal Sets & Reps of Barbell Upright Row

How to Put in Your Workout Split

The barbell upright row is a versatile pulling exercise. It primarily targets the lateral (middle) deltoid muscle but also involves the trapezius and upper and lower arm muscles.

Including the barbell upright row in different exercise splits can enhance shoulder and upper back development. It can be easily included in a variety of weekly workout schedules/

Here’s how you might incorporate it into various workout routines:

  • Upper/Lower Body Split — An upper/lower body split allows for focused training on specific muscle groups and can enhance muscle recovery and growth. This type of split can balance workout volume and reduce overtraining risk. The barbell upright row is an ideal addition to your upper body routine.
  • Shoulder Day — Targeted training on specific muscle groups can promote greater muscle growth and strength while providing ample muscle recovery between workouts. Combine the barbell upright row with the other barbell shoulder workouts like the overhead press, front raises, and push press.
  • Full Body Split — A full body split is a practical workout solution for beginners and individuals who are short on time. Full-body splits provide the same benefits as upper/lower-body splits. They also help you maximize workout efficiency by engaging all major muscle groups.

Other things to consider when planning your workout split are loading ranges and rest. Below, are evidence-based recommendations for both.

Your 1RM refers to your single repetition max or the maximum weight you can lift for a single repetition.

- Strength Training Focus:

Weight: Heavy, 80%–100% of 1RM.

- Hypertrophy Training Focus

Weight: Moderate to heavy, 60%–80% of 1RM.

- Endurance Training Focus

Weight: Light to moderate, 40%–60% of 1RM.

- Power Training Focus

Weight: Heavy, 80%–90% of 1RM.

Strength and power trainers should allow two to three minutes of rest between sets. However, 60–90 seconds of rest is adequate for hypertrophy and endurance training sessions.

Primary Muscle Groups

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Lateral Deltoid

The lateral deltoid, also known as the middle deltoid, is located on the outside of the shoulder. It sits between the anterior and posterior deltoid. 

Its main function is shoulder abduction, which is the movement of the arm away from the body.

During a barbell upright row, the lateral deltoids do the heavy lifting, helping to bring the elbows up and out. This makes the barbell upright row an excellent exercise for increasing the strength and muscle size of the lateral deltoid.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Upper Trapezius

The upper trapezius is the uppermost part of the trapezius muscle, a large muscle on the upper back and neck. It is primarily responsible for the upward rotation of the scapula, or lifting of the shoulders.

During the barbell upright row, the upper trapezius muscles help to lift the shoulder blades as you lift the barbell upward.

Biceps Long Head

The biceps brachii muscle, commonly referred to as the biceps, has two heads: the short head and the long head. 

The long head is responsible for both elbow flexion (bending the elbow) and forearm supination (rotating the palm upward).

During the barbell upright row, the biceps long head assists in flexing the elbow as the barbell is lifted upwards.

Biceps Short Head

The biceps short head is the second muscle making up the biceps brachii. Similarly to the long head, the short head contributes to elbow flexion and forearm supination during the barbell upright row,

Brachialis

The brachialis is a muscle located in the upper arm. It lies underneath the biceps brachii and is primarily responsible for flexing the elbow.

During the barbell upright row, the brachialis muscle works alongside the biceps brachii to lift the barbell upwards.

Brachioradialis

The brachioradialis is a forearm muscle that flexes the elbow. During the barbell upright row, it assists in lifting the bar by aiding elbow flexion and stabilization of the forearm. 

While the brachioradialis is not the focus of the barbell upright row, its engagement aids in a smooth execution.

Serratus Anterior

The serratus anterior is a fan-shaped muscle located on the side of the rib cage. 

During the barbell upright row, it helps stabilize the shoulder blade. It also assists in the upward rotation necessary for lifting the barbell. This stabilization enhances shoulder function and prevents scapula winging, which is when your shoulder blades protrude out like wings.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Military Press

Barbell Push Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Lateral Raise

Dumbbell Arnold Press

Alternating Dumbbell Press

Pike Push-Up

Arm Circle

Bear Crawl

Dumbbell Lateral Raise

Dumbbell Seated Shoulder Press

Dumbbell Seated Lateral Raise

Cable Standing Y Raise

Who Should Do?

Bodybuilders

Bodybuilders wondering how to get bigger shoulders can use the barbell upright row to enhance shoulder width and mass. It particularly works the lateral and anterior deltoids. Bulking these muscles helps to improve their overall physique. 

The exercise also strengthens the upper trapezius, adding definition and size to the upper back, creating a more impressive V-taper. Additionally, the upright row engages the brachialis, increasing arm strength and thickness, which is essential for a well-rounded upper body.

Athletes

Athletes, especially those performing overhand movements, should regularly perform upper-body strengthening exercises like the barbell upright row. Strengthening the deltoids and upper trapezius can enhance shoulder stability and reduce pain and joint limitations in the future.

Using the barbell upright row to increase arm strength can also enhance performance in pulling and lifting sports.

Individuals Over Age 30

After age 30, adults lose between 1%–8% of their muscle mass per year. This can affect the ability of aging populations to perform functional movements, such as lifting their arms to reach objects.

The barbell upright row simultaneously targets many of the muscles required for functional upper-body movements. Regularly performing the barbell upright row alongside other upper-body exercises can help older populations maintain functional strength as they age.

Who Should Not Do?

Anyone With Shoulder Mobility Problems

The barbell upright row isn’t a good option for people dealing with shoulder mobility problems. Performed improperly, this exercise can cause impingement, leading to rotator cuff pain. It can also exacerbate shoulder pain due to the elevated arm position and internal rotation. 

Individuals With Wrist Injuries

Individuals with wrist problems should avoid the barbell upright row. It places significant strain on the wrists while also requiring ample mobility through the joint. This can potentially exacerbate a pre-existing injury. 

*Expert tip: To prevent wrist strains, opt for more wrist-friendly exercises that target similar muscles without stressing the joints as much. 

Alternatives include dumbbell shoulder presses or using resistance bands for shoulder workouts. These options allow for more natural wrist positioning and reduced strain.

Benefits Of The Barbell Upright Row

Builds Upper Body Strength

Performing the barbell upright row helps to strengthen a variety of upper-body muscle groups. These muscles range from the upper back to the shoulders and even extend out to the lower arm.

Regularly practicing this exercise can help improve the performance of other upper-body and compound lower-body exercises. Some examples include deadlifts, which require forearm and upper trapezius strength, and overhead press variations.

Prevents Chronic Back Pain

The muscles involved in the barbell upright row, including the upper trapezius, lateral deltoids, and serratus anterior, directly affect shoulder stability. 

Simply put, shoulder stability refers to the muscles’ ability to hold the shoulder joint steady during movement. Building strength in these muscles to support healthy shoulder mobility can help to prevent and reduce back pain.

Improves Posture

The barbell upright row strengthens the upper trapezius and deltoids. These muscles are essential for maintaining proper shoulder alignment to prevent rounding of the shoulders, a leading cause of poor posture.

Enhanced strength in these muscles supports the upper back, contributing to a more upright and stable posture. Additionally, engaging the rhomboids and serratus anterior helps stabilize the scapula, further promoting better posture.

Frequently Asked Questions

Are barbell upright rows effective?

Yes, barbell upright rows are an effective exercise for targeting several upper body muscles, particularly the shoulders and upper back.

What muscles do the barbell upright row work?

The barbell upright row is an effective compound exercise that targets multiple muscle groups in the upper body. The lateral deltoids are the main movers, however the trapezius and upper and lower arm muscles play a supporting role.

Are barbell upright rows better than shrugs?

Both barbell upright rows and shrugs are effective exercises for building upper body strength, but they target different muscle groups. The barbell upright row is a better exercise for targeting the lateral deltoids, but shrugs are better for building the trapezius muscles.

Are barbell upright rows good for the biceps?

Barbell upright rows mainly target the deltoids and trapezius, with the biceps playing a secondary, supportive role. For direct bicep growth, consider using bicep curl variations or another isolation exercise.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Pedersen, H., Marius Steiro Fimland, Schoenfeld, B.J., Vegard Moe Iversen, Kristoffer Toldnes Cumming, Jensen, S., Atle Hole Saeterbakken and Andersen, V. (2022). A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women. BMC sports science, medicine & rehabilitation, [online] 14(1). doi:https://doi.org/10.1186/s13102-022-00481-7.
  3. Richens, B. and Cleather, D. (2014). THE RELATIONSHIP BETWEEN THE NUMBER OF REPETITIONS PERFORMED AT GIVEN INTENSITIES IS DIFFERENT IN ENDURANCE AND STRENGTH TRAINED ATHLETES. Biology of Sport, [online] 31(2), pp.157–161. doi:https://doi.org/10.5604/20831862.1099047.
  4. Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/.
  5. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
  6. Landin, D., Thompson, M. and Jackson, M.R. (2017). Actions of the Biceps Brachii at the Shoulder: A Review. Journal of clinical medicine research, [online] 9(8), pp.667–670. doi:https://doi.org/10.14740/jocmr2901w.
  7. Crichton, J.C.I. and Funk, L. (2009). The anatomy of the short head of biceps – not a tendon. International journal of shoulder surgery, [online] 3(4), pp.75–75. doi:https://doi.org/10.4103/0973-6042.63209.
  8. Plantz MA;Bordoni B (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/31869094/.
  9. Lung (2024). Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30252366/.
  10. Lung, K., Kayla St Lucia and Lui, F. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531457/.
  11. Plantz, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551630/#.
  12. Farooq, B., HAMMAD, A., QURESHI, Z. and SHAHEEN, B. (2023). ASSESSING THE IMPACT OF STRENGTH TRAINING ON SHOULDER PATHOLOGY IN ATHLETES. [online] ResearchGate. Available at: https://www.researchgate.net/publication/368989715_ASSESSING_THE_IMPACT_OF_STRENGTH_TRAINING_ON_SHOULDER_PATHOLOGY_IN_ATHLETES.
  13. Cisterna, B. and Malatesta, M. (2024). Molecular and Structural Alterations of Skeletal Muscle Tissue Nuclei during Aging. International journal of molecular sciences, [online] 25(3), pp.1833–1833. doi:https://doi.org/10.3390/ijms25031833.
  14. W. Ben Kibler and Sciascia, A. (2015). The role of the scapula in preventing and treating shoulder instability. Knee surgery, sports traumatology, arthroscopy, [online] 24(2), pp.390–397. doi:https://doi.org/10.1007/s00167-015-3736-z.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement