Standing Barbell Upright Row: Ultimate Guide to Building Strong Shoulders and Traps

Barbell Upright Row: Exercise Overview

The barbell upright row is a dynamic compound exercise designed to strengthen the shoulders, primarily targeting the lateral deltoids and upper trapezius, with secondary engagement of the biceps, forearms, and upper back muscles. By lifting a barbell vertically along the body, this movement enhances shoulder strength, promotes better posture, and contributes to a defined upper-body appearance. 

This exercise is a valuable addition to shoulder workouts, upper-body sessions, or full-body routines, supporting both aesthetic and functional goals. However, proper form is crucial to minimize the risk of shoulder impingement, making it essential to execute the movement with control (Escamilla et al., 2009). The barbell upright row is ideal for lifters aiming to build shoulder width and upper-back strength (Schoenfeld, 2010). 

How to Perform the Barbell Upright Row

1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip, hands positioned slightly narrower than shoulder-width, palms facing your thighs. 
2. Keep the barbell close to your thighs, stand tall with your chest lifted, shoulders retracted, and core engaged—this is your starting position. 
3. Lift the barbell straight up along your body, leading with your elbows and keeping the bar close to your torso. 
4. Raise the bar to chest level, ensuring your elbows remain higher than your wrists at the top of the movement. 
5. Pause briefly, then lower the barbell back to the starting position with control, maintaining tension in the shoulders. 
6. Repeat for the desired number of repetitions, prioritizing smooth and precise form.

Tips for Optimal Performance

• Lead with Elbows: Focus on driving your elbows upward to target the deltoids and traps effectively, avoiding excessive wrist or hand movement (Schoenfeld, 2016). 
• Engage Your Core: Brace your abdominal muscles to maintain a stable torso and prevent arching, which supports proper posture and reduces lower-back strain (McGill, 2010). 
• Control the Movement: Perform the lift and descent slowly to maximize muscle activation and minimize the risk of shoulder impingement (Escamilla et al., 2009). 
• Limit Bar Height: Raise the bar only to chest level to reduce stress on the shoulder joints, especially for those with limited shoulder mobility. 
• Breathe Properly: Exhale as you lift the barbell and inhale as you lower it to support controlled movement and muscle oxygenation. 
• Choose Appropriate Weight: Select a weight that allows you to maintain proper form for your target rep range (e.g., 8–12 reps for hypertrophy) to avoid compensatory movements.

Targeting shoulders and traps with upright rows? See their place in our Ultimate Guide to Muscle Groups for upper body strength.