Barbell Upright Row: Muscles Worked & Technique

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

  • Grip the bar with an overhand grip, slightly narrower than shoulder-width apart.
  • Pull the bar straight up, until it is at the level of your chin.
  • 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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