Barbell upright row

Muscles

• Middle deltoid
• Supraspinatus

Technique

1. Stand holding a Barbell in front of your thighs with an overhand grip slightly wider than hip-width, arms extended.
2. Drive your elbows up and out, keeping the bar close to your body, until it reaches chest height.
3. Lower back down until your arms are fully extended.

Form tips

1. Lead with your elbows: keep them higher than your wrists.
2. Stop at chest height: going higher strains the shoulders.

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

Equipment

• Barbell