Exercise guide · Intermediate · Compound

Barbell Upright Row: How to Do It & Muscles Worked

The barbell upright row is a compound exercise targeting the deltoids, with secondary emphasis on the traps and biceps. It involves lifting a barbell from the thighs to the upper chest by leading with the elbows, requiring good form to avoid shoulder impingement.

Primary muscles
Shoulders
Secondary muscles
Biceps , Traps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell upright row
Front view: muscles worked by the barbell upright row. Primary: shoulders. Secondary: biceps and traps.
Back view: muscles worked by the barbell upright row. Primary: shoulders. Secondary: biceps and traps.
Primary Secondary

How to do the barbell upright row

  1. Step 1: Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Step 2: Let the barbell hang in front of your thighs, arms fully extended.
  3. Step 3: Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
  4. Step 4: Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell upright row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Upright Row alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.