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Barbell Upright Row

Side deltsTraps Front deltsBicepsForearms Compound Barbell
Demo (loops)

How to do it

Starting position

  1. Stand tall with your feet shoulder-width apart.
  2. Hold the barbell in front of your hips with both hands.
  3. Grip the barbell with the backs of your hands facing forward.
  4. Keep your back straight and look forward.

Movement

  1. Pull the barbell up, flaring your elbows out to the sides.
  2. Raise the barbell until it almost touches your upper chest.
  3. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you raise the barbell, and inhale as you lower it.

Trainer tips

  • Grip slightly wider than shoulder-width
  • Lead with your elbows higher than your hands

Cautions

  • Raising your elbows too high can injure your shoulder joints, so only lift to chest height.
  • Gripping too narrowly and bending the wrists
  • Raising up to the chin and causing shoulder impingement

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesSide deltsTraps
Secondary musclesFront delts · Biceps · Forearms
EquipmentBarbell
Movement patternIsolation
Rep range8–12 reps
2 similar exercises

Representative exercise: Barbell Upright Row

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Weighted Bar Standing Lateral RaiseEasierDumbbell Lateral RaiseEasierCable Lying Upright Row (SZ Bar)HarderCable Upright RowSimilar exerciseBand Upright Row (Under Two Feet)Similar exerciseDumbbell Upright RowSame muscle · different equipmentSmith Upright RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.