Barbell Upright Row (version 2)
- Zielmuskel
- Deltoid Lateral
- Synergistenmuskeln
- Deltoid Anterior, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Barbell
- Körperregion
- Shoulders
- Typ
- Strength
The barbell upright row is a vertical pulling exercise that primarily targets the side (lateral) deltoids, with strong help from the front deltoids, the rotator cuff (infraspinatus and teres minor), and the lower and middle trapezius. Standing and pulling a barbell up along your torso, it builds shoulder width and upper-back development in a single movement.
Barbell Upright Row (version 2): So führst du sie aus
- 1Stand tall with your feet about shoulder-width apart and grip a barbell with an overhand (pronated) grip, hands roughly shoulder-width apart, arms hanging straight so the bar rests against your thighs.
- 2Brace your core, keep your chest up, and pull your shoulder blades slightly down and back.
- 3Lead with your elbows and pull the bar straight up along the front of your body, keeping it close to your torso.
- 4Raise the bar until your elbows reach about shoulder height, keeping them higher than your wrists throughout the pull.
- 5Pause briefly at the top while keeping your wrists neutral and your shoulders down, away from your ears.
- 6Lower the bar under control back to your thighs, resisting the weight the whole way down.
- 7Complete your reps, then set the bar down safely with a flat back.
Technik-Tipps
- Lead the movement with your elbows rather than your hands so the side deltoids and traps do the work.
- Keep the bar close to your body throughout the pull to keep tension on the target muscles and protect your shoulders.
- Stop the bar at around chest or shoulder height instead of forcing it to your chin to reduce shoulder-joint stress.
- Use a controlled tempo and a moderate load; this is a precision movement, not a max-effort lift, so leave your ego at the rack.
Häufige Fehler
- Pulling the bar too high toward the chin, which jams the shoulder joint and can pinch the rotator cuff (infraspinatus and teres minor).
- Using a grip that is far too narrow, which forces the wrists into an awkward angle and increases shoulder impingement risk.
- Heaving the weight up with momentum from the hips and lower back, which removes tension from the deltoids and strains the spine.
- Letting the wrists bend backward or the elbows drop below the hands, which shifts load off the lateral deltoids.
Häufig gestellte Fragen
What muscles does the barbell upright row work?
It primarily works the lateral (side) deltoids, with the front deltoids, the infraspinatus and teres minor of the rotator cuff, and the lower and middle trapezius assisting as synergists.
How wide should my grip be on the upright row?
A grip around shoulder-width is a safe default. Avoid going too narrow, as a very close grip forces the wrists inward and increases the risk of shoulder impingement at the top.
How high should I pull the bar?
Pull until your elbows reach about shoulder height, keeping them above your wrists. Stopping around chest or shoulder height instead of pulling all the way to your chin keeps stress off the shoulder joint.
How many sets and reps should I do?
Because it is a smaller-muscle, technique-focused lift, 3–4 sets of 10–15 reps with a moderate load works well. Prioritize clean form over heavy weight.
