Barbell upright row
A vertical pull that works the side delts and upper traps.
- Muscle group: Shoulders
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Upright row, Barbell high pull, Stang oprejst roning, Opretstående roning
How to do it
- Stand tall holding the bar in front of your thighs with a grip about shoulder width.
- Pull the bar up along your body, leading with the elbows, to about chest height.
- Lower the bar slowly to the start without swinging.
Common mistakes
- Pulling the bar higher than comfortable, which can pinch the shoulders; stop at chest height.
- Using a grip so narrow that the wrists bend sharply.
Alternatives
Watch a video demonstration on YouTube
“How To: Barbell Upright Row” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.