Barbell upright row

Muscles

• Middle deltoid
• Supraspinatus

Technique

1. Stand with your feet shoulder-width apart, holding a Barbell with a grip slightly wider than hip-width.
2. Position the Barbell in front of your thighs, arms fully extended, palms facing your body.
3. Lift the weight by driving your elbows upward, keeping them higher than your wrists as you pull.
4. Bring the weight up to chest height, keeping it close to your body.
5. Pause briefly at the top, then lower the weight back down in a controlled manner to the starting position.

Form tips

1. Keep your back straight and core engaged throughout the movement to prevent strain.
2. Lead with your elbows, ensuring they stay higher than your wrists during the lift.
3. Avoid swinging or using momentum; focus on a controlled movement both up and down.
4. Do not lift the weight higher than your chest to avoid excessive strain on the shoulders.
5. Maintain a steady pace to engage your muscles fully.

Risks

1. Elbows out is a less stable position for the shoulder, so avoid using excessive weight to prevent strain.

Similar Exercises

• Plates overhead lateral raise
• Dumbbell overhead lateral raise
• Lateral delt raise
• One-arm lateral delt raise
• Barbell overhead press