Back to Exercises
Intermediate
Barbell Upright Row
muscle building and strength
shouldersBarbell
Instructions
- 1Stand with feet shoulder-width apart, barbell in front of thighs
- 2Grip barbell with overhand grip, hands slightly wider than shoulders
- 3Pull barbell upward toward chin, keeping it close to body
- 4Lead with elbows, keeping them higher than hands
- 5Lower barbell slowly to starting position
Coaching Cues
- Keep back straight and core engaged
- Focus on squeezing shoulder blades together
- Keep barbell close to body throughout movement
Common Mistakes
Using momentum to swing weight
Fix: Reduce weight and use controlled movement
Leaning back excessively
Fix: Keep torso upright and stable
Breathing
Exhale when pulling up, inhale when lowering
Recommended Reps
3–4 sets of 8–12 reps
Safety Notes
- • Choose weight you can control for full range of motion
- • Avoid jerking movements that strain lower back
- • Stop if you feel shoulder pain or discomfort
