How to Do Barbell Upright Row: Muscles Worked & Proper Form

Barbell Upright Row exercise technique

Muscles Worked in Barbell Upright Row

Muscles worked in barbell upright row

Primary muscles worked:

Secondary muscles worked:

How to Do Barbell Upright Row

  1. Grip the bar with an overhand grip, slightly narrower than shoulder-width apart.
  2. Pull the bar straight up, until it is at the level of your chin.
  3. With control, lower the bar back to the starting position.


The upright row is a shoulder exercise that primarily trains your medial delts. Experiment with grip width to find what position suits you the best.

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