Barbell Upright Row (version 3)
- Zielmuskel
- Deltoid Lateral
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Barbell
- Körperregion
- Shoulders
- Typ
- Strength
The barbell upright row (version 3) is a vertical pulling exercise that primarily targets the side delts (lateral deltoid), with strong help from the traps, front delts, and the upper-arm flexors (biceps, brachialis, and brachioradialis). Pulling a barbell straight up the front of your body, it builds shoulder width and upper-back thickness in one movement.
Barbell Upright Row (version 3): So führst du sie aus
- 1Load the barbell and stand tall with your feet about shoulder-width apart, knees soft and core braced.
- 2Grip the bar with an overhand grip slightly narrower than shoulder-width, letting it hang at arm's length against the front of your thighs.
- 3Set your shoulders back and down, keeping your chest up and your wrists relaxed but neutral.
- 4Pull the bar straight up along the front of your body, leading with your elbows and keeping it close to your torso.
- 5Raise the bar until your upper arms are roughly parallel to the floor and your elbows sit at about shoulder height.
- 6Pause briefly at the top, feeling the contraction in your side delts and traps without shrugging your shoulders toward your ears.
- 7Lower the bar under control back to your thighs, resisting the weight the whole way down.
- 8Complete your reps, then set the bar down safely with a flat back.
Technik-Tipps
- Lead the movement with your elbows, keeping them higher than your wrists throughout the pull to load the lateral deltoid.
- Keep the bar close to your body and travelling in a straight vertical line rather than swinging it out in front of you.
- Stop at the point where your shoulders feel pinched — for most lifters that is around chest-to-shoulder height, not all the way up to the chin.
- Use a controlled tempo and let the side delts and traps do the work instead of jerking the weight with your lower back.
Häufige Fehler
- Pulling the bar too high, past shoulder height, which jams the shoulder joint and can cause impingement.
- Using a grip that is too narrow, which forces the wrists into awkward flexion and shifts strain onto the joints.
- Heaving the weight with hip and back momentum, which removes tension from the delts and risks straining the lower back.
- Shrugging the traps up toward the ears at the top instead of keeping the shoulders down, which cuts the side-delt involvement.
- Letting the elbows trail below the wrists, which turns the lift into a front-raise-style pull and underworks the lateral deltoid.
Häufig gestellte Fragen
What muscles does the barbell upright row work?
It primarily targets the lateral (side) deltoid, with the traps, front deltoid, serratus anterior, and the upper-arm flexors — biceps, brachialis, and brachioradialis — assisting the pull.
How wide should my grip be on the upright row?
A grip slightly narrower than shoulder-width works well for this version. Avoid going very narrow, as it twists the wrists and increases joint stress; a slightly wider grip is gentler on the shoulders.
How high should I pull the bar?
Pull until your upper arms are about parallel to the floor and your elbows reach roughly shoulder height. Going higher, toward the chin, pinches the shoulder joint and offers little extra benefit.
What is a good alternative to the barbell upright row?
The standard barbell upright row, a dumbbell or cable upright row, or lateral raises are all solid options. Dumbbells and cables let each side move freely and are often easier on the wrists and shoulders.
How many sets and reps should I do?
For shoulder and trap development, 3–4 sets of 10–15 reps with controlled form works well. Keep the load moderate so technique stays clean and the shoulders stay safe.
