Barbell Upright Row
- Músculo objetivo
- Deltoid Lateral
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Barbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The barbell upright row is a vertical pulling exercise that primarily targets the side (lateral) delts, with strong help from the front delts, traps, upper-back rotator cuff, and the biceps and forearms. Standing upright, you draw a barbell straight up the front of your body to build wider, fuller shoulders and a thicker upper back.
Cómo hacer el Barbell Upright Row
- 1Stand tall holding a barbell with an overhand grip, hands roughly shoulder-width apart and the bar resting against the front of your thighs.
- 2Set your feet about hip-width apart, brace your core, and pull your shoulder blades down and back.
- 3Lead with your elbows and pull the bar straight up the front of your body, keeping it close to your torso.
- 4Drive your elbows up and out to the sides, stopping when your upper arms reach roughly shoulder height and the bar sits near your collarbone.
- 5Pause briefly at the top, squeezing your side delts and traps without shrugging your shoulders toward your ears.
- 6Lower the bar under control back down to your thighs, resisting the descent rather than letting it drop.
- 7Complete your reps, then set the bar down or return it to the rack with control.
Consejos de técnica
- Keep the bar close to your body throughout the lift so the side delts and traps do the work instead of momentum.
- Lead with your elbows, not your hands — the elbows should stay higher than the wrists as the bar rises.
- Use a moderate, controlled tempo; this is a shaping exercise, not a power lift, so leave the ego weight off the bar.
- If your shoulders feel pinched, stop the pull at chest height rather than forcing the bar all the way to your chin.
Errores comunes
- Pulling the bar too high so the upper arms rise above shoulder height, which internally rotates the shoulder and risks impingement.
- Using a grip that is too narrow, which jams the wrists into an awkward angle and overloads the joint.
- Heaving the weight up with hips and lower back instead of the shoulders, which turns the movement into a cheat and removes tension from the delts.
- Shrugging the traps up toward the ears at the top, which shifts work off the side delts and strains the neck.
Preguntas frecuentes
What muscles does the barbell upright row work?
It primarily works the side (lateral) deltoids, with the front deltoids, traps, infraspinatus, teres minor, serratus anterior, and the biceps, brachialis and brachioradialis assisting.
How wide should my grip be?
About shoulder-width is the safest starting point. A grip that is too narrow tends to pinch the wrists and shoulders, while a slightly wider grip keeps the joints more comfortable and still loads the side delts.
How high should I pull the bar?
Stop when your upper arms reach roughly shoulder height — around collarbone level. Pulling higher toward the chin increases the risk of shoulder impingement without adding much benefit.
What's a good alternative to the barbell upright row?
If the barbell bothers your wrists or shoulders, lateral raises target the side delts more directly, and a wide-grip or cable variation lets you keep a more comfortable joint angle.
How many sets and reps should I do?
For shoulder size, 3–4 sets of 10–15 reps with a controlled tempo works well. This is a higher-rep accessory lift, so prioritize clean form over heavy weight.
