# Barbell Upright Row

A barbell pull targeting the lateral delts and upper traps. Used to build shoulder size and upper-back development with a close bar path.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-upright-row/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-upright-row/

## Muscles worked

- Side delts: 9/10
- Traps: 8/10
- Biceps: 4/10

## How to do the Barbell Upright Row

1. Stand with your feet shoulder-width apart, holding a barbell against your thighs.
2. Grip the bar with your palms facing down, wrists straight, and elbows relaxed.
3. Pull the bar upwards, lifting with your elbows and keeping it close, stopping at chest height.
4. Lower the bar slowly back to your starting position, arms fully extended.

### Full technique — 6 steps

1. Stand tall with feet hip to shoulder width and hold the bar against your thighs.
2. Take a narrow to moderate overhand grip with wrists straight and shoulders set.
3. Start the pull by driving your elbows up and out while the bar tracks close.
4. Raise the bar to lower chest or upper chest height, stopping before shoulder discomfort.
5. Keep elbows higher than wrists at the top without rolling the shoulders forward.
6. Lower the bar back down along the same path until your arms are fully extended.

## Common mistakes

- Pulling the bar too high
- Yanking with body momentum
- Letting wrists fold backward
- Bar drifting away forward
- Shoulders rolling forward up top

## Form cues

- Drive elbows up
- Bar stays close
- Stop below pain
- Wrists stay neutral
- Stand tall

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Upright Row](https://seto.fit/exercises/dumbbell-upright-row/), [Single Arm Dumbbell Upright Row](https://seto.fit/exercises/single-arm-dumbbell-upright-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Upright Row](https://seto.fit/exercises/band-upright-row/) — Intermediate
- Easier: [Cable Upright Row](https://seto.fit/exercises/cable-upright-row/) — Intermediate
- **This exercise: Barbell Upright Row — Intermediate**

## Quick answers

### What muscles does the Barbell Upright Row work?

Primary: Traps 8/10, Side delts 9/10. Also works: Biceps 4/10.

### When should I do the Barbell Upright Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Barbell Upright Row?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Barbell Upright Row?

Dumbbells: Dumbbell Upright Row, Single Arm Dumbbell Upright Row.

### What is an easier version of the Barbell Upright Row?

Cable Upright Row (Intermediate), Resistance Band Upright Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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