Exercise Tutorial: Barbell Upright Row
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)
Table of Contents
What Is a Barbell Upright Row
The Barbell Upright Row is a vertical rowing movement that will engage the entire upper back, shoulders and biceps. This exercise is great for improving shoulder health and full-body movement and coordination when done correctly. The Barbell Upright Row is also known for its ability to target the shoulders and will help develop a well-rounded physique.
How To Do Barbell Upright Row
Before starting the Barbell Upright Row, be sure to perform a proper warm-up. This could involve completing a warm-up set of the Barbell Upright Row with lighter weight to help initiate the proper form. The Barbell Upright Row is often done incorrectly due to excessive weight; lightweight helps create a better connection to the muscle and is safer during this exercise. Follow these steps to learn how to perform the Barbell Upright Row:
Grab the barbell at about shoulder-width, this will be similar to the bench press grip or the deadlift grip. Grip position varies from person to person so play around with which grip feels best and activates the upper back and shoulders the most.
Inhale into the lower abs (the diaphragm), find balance in your feet and squeeze the glutes. This will prevent energy leaks and encourage the incorporation of the core into the movement.
Keep the bar close to the body and pull the bar up, stopping when the bar reaches the top of the sternum or as high as comfortable. Keep the elbows high and right over the wrists during the movement.
Inhale and lower the bar keeping it close to the body and the elbows high. To get a great contraction of the deltoids try to keep the arms active the entire time and transition into the next rep just before lowering the arms down all the way.
Barbell Upright Row Form
When it comes to the Barbell Upright Row, the most important cues to maintain correct form include:
Keeping the elbows high and in line with the wrists
Keeping the barbell close to the body
Avoid swinging the bar to create momentum
Barbell Upright Row Muscles Worked
The Barbell Upright Row involves the following muscles in the upper body:
Barbell Upright Row Benefits
The Barbell Upright Row requires a lot of internal rotation in the shoulders. Many people do not have full mobility in the shoulders and therefore keeping the elbows higher than the wrist may cause shoulder impingement or discomfort. However, performing the Barbell Upright Row with control, a lightweight and in a range of motion that is comfortable will improve internal rotation.
Internal rotation of the shoulder is often overlooked as most people are advised to work on their external rotation, which is needed for movements like the overhead press and back squats. However, movements like dips, upright rows and even the bench press will require some level of internal rotation. Therefore, the Barbell Upright Row is a great exercise to perform to regain natural internal rotation of the shoulder and may help alleviate shoulder pain during other exercises.
Another benefit of the Barbell Upright Row is its effectiveness in building muscle in the upper back and shoulders. If shoulder flys are the only exercise you perform to engage the shoulders, then the Barbell Upright Row will help add variety to your training and give you a well-rounded physique.
The Barbell Upright Row should be used with light-medium weight, however the weight will still be far heavier compared to the shoulder fly. The extra weight will help change the stimuli on the shoulders and upper back which will allow for increased muscle and strength gains.
Why Is the Barbell Upright Row Useful
The Barbell Upright Row can also be performed with dumbbells, which allows for a more natural row. Because the barbell fixes the hands in place, some people find this to cause shoulder and wrist discomfort.
With the freedom of the dumbbells, the arms can pull the weights up and on either side of the body, whereas with the bar the body would get in the way. The extra freedom of motion with the dumbbells will allow for an even higher row which will in turn activate more musculature on the back, such as the rear deltoid.
Barbell Upright Row Variations
Keep reading below to learn how to perform different variations of the Upright Barbell Row:
Cable Upright Row
Dumbbell Upright Row
Narrow Grip Barbell Upright Row
Cable Upright Row
This variation of the Barbell Row is performed using a cable machine. Select your desired weight and move the pulley to the lowest position. Using a bar attachment, position your hands in the same manner that you would have doing a Barbell Upright Row. Pull the bar up to the top of your sternum, while keeping your elbows high and maintaining a neutral spine.
Dumbbell Upright Row
The Dumbbell Upright Row is performed the same as the Barbell Upright Row, except using dumbbells. The use of dumbbells allows you to train using a natural range of motion and can increase your stability and balance.
Narrow Grip Barbell Upright Row
The Narrow Grip Barbell Upright Row simply involves gripping the barbell with a narrow grip. This means that your hands are closer together than your shoulders. Using a narrow grip will result in more internal rotation of the shoulders, which can be problematic for those with limited shoulder mobility. Use caution when performing this variation of the Barbell Upright Row and remember to listen to your body!