Barbell Shoulder Grip Upright Row
- Zielmuskel
- Deltoid Lateral
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Barbell
- Körperregion
- Shoulders
- Typ
- Strength
The barbell shoulder grip upright row is a vertical pulling exercise that primarily targets the lateral deltoids, with help from the front delts, traps, biceps, brachialis, brachioradialis, and serratus anterior. The shoulder-width grip is wider than a traditional narrow upright row, which lets your elbows track more naturally and reduces shoulder-impingement risk.
Barbell Shoulder Grip Upright Row: So führst du sie aus
- 1Load a barbell and grip it with an overhand grip at about shoulder width, slightly wider than a narrow upright row to keep your shoulders in a safer position.
- 2Stand tall with your feet hip-width apart, the bar resting against your thighs, and your arms fully extended.
- 3Brace your core, set your shoulder blades down, and keep your chest up and back straight.
- 4Pull the bar straight up along the front of your body by driving your elbows up and out to the sides.
- 5Lead with your elbows and stop the pull when the bar reaches roughly chest height, keeping your elbows level with or just below your shoulders.
- 6Hold briefly at the top and squeeze your side delts and traps without shrugging your shoulders toward your ears.
- 7Lower the bar under control back to your thighs, keeping it close to your body the whole way down.
- 8Complete your reps, then set the bar down safely.
Technik-Tipps
- Use a shoulder-width grip rather than a narrow one — the extra width lets your elbows travel up and out more naturally and keeps the shoulder joint in a healthier position.
- Keep the bar close to your body throughout the movement so the lateral delts and traps stay loaded.
- Stop the pull at chest height; raising the elbows far above the shoulders is what pinches the shoulder, not the row itself.
- Move at a controlled tempo and let your elbows lead the bar rather than yanking with your biceps.
- Start light to groove the pattern, since the upright row is easy to overload and rush.
Häufige Fehler
- Using a grip that is too narrow, which forces the elbows high and inward and increases the shoulder-impingement risk this shoulder-width grip is meant to reduce.
- Pulling the bar above chest height so the elbows rise well past the shoulders, pinching the rotator cuff.
- Using momentum and leaning back to heave the bar up, which shifts work off the delts and strains the lower back.
- Shrugging the shoulders toward the ears at the top instead of driving the elbows out, which overloads the upper traps and shortens the range.
- Letting the bar drift away from the body, reducing tension on the lateral deltoids.
Häufig gestellte Fragen
What muscles does the barbell shoulder grip upright row work?
It mainly targets the lateral (side) deltoids, with the front deltoids, upper traps, biceps, brachialis, brachioradialis, and serratus anterior assisting.
How wide should my grip be on an upright row?
About shoulder-width. A shoulder-width grip is wider than a traditional narrow upright row, letting your elbows track more naturally and lowering the risk of shoulder impingement.
Is the upright row bad for your shoulders?
It can be if you use a narrow grip and pull the bar above chest height. Using a shoulder-width grip and stopping when the bar reaches chest level keeps the shoulders in a much safer position.
How high should I pull the bar?
Pull until the bar reaches about chest height, with your elbows level with or just below your shoulders. Going higher than that is what pinches the shoulder joint.
How many sets and reps should I do?
For shoulder development, 3–4 sets of 10–15 controlled reps with moderate weight works well. The upright row responds better to clean form than to heavy loading.
