Upright Barbell Row
A standing barbell exercise that lifts the bar straight up your body toward your chin. It trains the shoulders and upper back together in one pulling motion.
How to do the upright barbell row
- Stand tall holding a barbell with an overhand grip slightly narrower than shoulder width, resting on your thighs.
- Keep your back straight and your arms extended with a slight bend at the elbows.
- Lift the bar straight up along your body, leading with your elbows.
- Continue until the bar reaches roughly chin height, keeping it close to your torso.
- Pause briefly at the top, keeping your body upright throughout.
- Lower the bar back down slowly to the starting position and repeat.
Original library instructions (4 steps)
- Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows drop below the bar during the lift; keep them driving the movement from above.
- Leaning back to help lift the bar; keep your torso upright and stable.
- Pulling the bar too high past chin height, which can stress the shoulders; stop around chin level.
- Using a grip that is too narrow, which can feel uncomfortable on the wrists; adjust to a width that feels natural.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start with a light bar or just the empty barbell until the movement pattern feels comfortable on your shoulders.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the upright barbell row good for beginners?
Yes, with light weight and a comfortable grip width. Anyone with shoulder discomfort should keep the range of motion modest.
What muscles does the upright barbell row work?
It mainly targets the shoulders, with the back assisting as the bar travels up your torso toward your chin.
