Upright Row

DESCRIPTION/INSTRUCTIONS:

  1. Grab a barbell with your hands just inside your legs using an overhand grip. Your hands should be on the smooth part of the bar.

  2. Raise the barbell up by shrugging your shoulders and bending your elbows, sliding up along the front of your body until your elbows are pointed as far upward as you can manage, then lower the bar back down to the start position.

Helpful Cues:

  1. Keep the bar as close to your body as possible. This will make sure that the deltoids don’t take over the exercise.

COMMON MISTAKES:

  1. Lifting the bar only with the arms rather than with the traps/shoulders. To get a full contraction of the traps, raise your shoulders up towards your ears as you lift the bar.

OTHER NAMES:

  1. Barbell Upright Row

  2. Barbell Vertical Row

COMMON VARIATIONS:

  1. DB Upright Row

  2. Cable Upright Row