Barbell Upright Row
How to do it
- Stand holding a barbell in front of your thighs, overhand grip about shoulder-width.
- Pull the bar straight up along your body, leading with your elbows.
- Stop when your upper arms reach shoulder height - do not pull to your chin.
- Lower under control.
- If your shoulders pinch, widen your grip or stop lower. This one is easy to do badly.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Side delts 75%
- Mid-back / traps 45%
- Front delts 30%
- Biceps 30%
- Forearms 25%
Other ways to train this
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Dumbbell Lateral Raises
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Cable Lateral Raises
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Seated Lateral Raises
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One-Arm Lateral Raises
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Machine Lateral Raises
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Band Lateral Raises
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Plate Lateral Raise
Photos and form cues from free-exercise-db, released into the public domain.
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