Upright Row (Barbell)

A pulling exercise where the barbell is lifted vertically from hip height to shoulder height with elbows held high, targeting the shoulders and upper back.

Instructions

1. Stand upright with feet shoulder-width apart, holding the barbell at hip height with an overhand grip slightly narrower than shoulder-width.
2. Keep your chest upright and core engaged throughout the movement.
3. Pull the barbell upward by driving your elbows high and wide, raising it to about chest height.
4. Keep the barbell close to your body as it moves vertically.
5. Lower the barbell with control back to hip height, fully extending your arms at the bottom.

Tips

• Maintain upright posture and avoid leaning backward during the pull.
• Keep your elbows higher than the bar throughout the movement.
• Use a grip width that feels comfortable; a narrower grip emphasizes traps while a wider grip emphasizes deltoids.
• The movement should be smooth and controlled, not jerky.
• This exercise can stress the shoulder joint, so use proper form and consider your shoulder mobility and health.