Barbell Row
Back·Barbell·Intermediate·Compound
Exercise guide
Barbell Standing Upright Row
The Barbell Standing Upright Row targets the shoulders and upper traps by pulling the bar vertically along the body. This exercise also engages the biceps and helps build upper-body thickness.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Barbell Standing Upright Row
- 01
Stand upright holding a barbell with an overhand grip.
- 02
Place your hands about shoulder-width apart.
- 03
Brace your core and start with the bar resting at thigh level.
- 04
Pull the bar straight upward toward your chin.
- 05
Lead the movement with your elbows.
- 06
Lift until your elbows reach shoulder height.
- 07
Lower the bar back down with control.
- 08
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Avoid pulling the bar too high to reduce shoulder strain.
- Use moderate weight and controlled tempo.
- Keep the bar close to your body.
Common questions
Frequently asked
What muscles does the Barbell Standing Upright Row work?
The Barbell Standing Upright Row primarily targets the Shoulders. Supporting muscles include Triceps, Biceps, Back.
Is the Barbell Standing Upright Row a compound or isolation exercise?
The Barbell Standing Upright Row is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Standing Upright Row?
You need the following equipment: Barbell, Weight Plates.
What difficulty level is the Barbell Standing Upright Row?
The Barbell Standing Upright Row is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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