Barbell Upright Row: A Comprehensive Guide

Choose a barbell that is appropriate for your strength level and fitness goals.
Stand with your feet hip-width apart, knees slightly bent, and the barbell resting on the floor in front of you.
Grip the barbell with both hands, using an overhand grip that is slightly wider than shoulder-width apart.
Lift the barbell off the floor and position it at your thighs, keeping your back straight and your core engaged.

How to Perform

Keeping your elbows close to your sides, lift the barbell straight up towards your chest.
Stop when the barbell reaches your chest, or just below your chin, depending on your range of motion and comfort level.
Pause for a moment, then slowly lower the barbell back down to your thighs.
Repeat the movement for the desired number of reps.


Keep your back straight and your core engaged throughout the exercise to protect your spine and prevent injury.
Maintain control of the barbell at all times, avoiding swinging or jerking movements that can strain your shoulders or upper back.
Focus on squeezing your shoulder blades together at the top of the movement to engage your upper back muscles and create a more effective workout.

Things to Avoid

Using a weight that is too heavy, which can lead to improper form and increase your risk of injury.
Allowing your elbows to flare out to the sides, which can place excessive stress on your shoulders and rotator cuff muscles.
Lifting the barbell too high, which can cause discomfort or pain in your neck or shoulders.
Rounding your back, which can put unnecessary stress on your spine and increase your risk of injury.