Barbell Upright Row

How to do it

1. Stand holding a barbell in front of your thighs, overhand grip about shoulder-width.
2. Pull the bar straight up along your body, leading with your elbows.
3. Stop when your upper arms reach shoulder height - do not pull to your chin.
4. Lower under control.
5. 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.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Front delts 30 points higher, Biceps 30 points higher, Side delts 25 points lower. It needs Barbell where the other uses Dumbbells. Compared with the Barbell Thruster, it loads Quads 70 points lower, Triceps 55 points lower, Glutes 50 points lower.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• Plate-Loaded Lateral Raise Plate-loaded machine
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull KettlebellsIntermediate
• Side-Lying Lateral Raise DumbbellsBench
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machine
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Kettlebells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Barbell Thruster 55% BarbellIntermediate
• Barbell Push Press 50% BarbellProfessional
• Overhead Barbell Press 45% BarbellIntermediate
• Seated Barbell Press 45% BarbellBench

Exercise illustrations and data by RepDB (repdb.co), used under licence.