Barbell Upright Row — how to, muscles worked, alternatives

How to do the Barbell Upright Row

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

Full technique — 6 steps

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

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

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

Too hard for now? Start with the Cable Upright Row.

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

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

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.

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

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