Shoulders · Barbell

Barbell Upright Row

Intermediate

Stop at nipple line. Avoid close grip for shoulder safety.

Demonstration unavailable

Follow the written setup and technique cues below.

1
Start Pose
Wide grip (slightly wider than shoulder-width)
Bar at thigh level, standing tall
Core braced
2
Finish Pose
Pull bar to nipple/lower chest height
Elbows lead upward and out
Bar stays close to body
Training Cues
✓Use a wide grip — close grip pinches the shoulder joint
✓Stop at nipple line — no higher
✓Elbows lead the movement upward
Watch For This
✕
Close grip — high impingement risk
✕
Pulling bar too high toward the chin
✕
Don't use momentum to bounce the bar

💪 Primary Muscles

● PRIMARY
1/3
Side Deltoid

Side Deltoid

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Primary
Lateral DeltoidUpper Trapezius
Secondary
Biceps Brachii

Pro Tip

Wide grip upright rows are shoulder-safe and highly effective for building the side delts and traps.

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