Upright Row (Barbell)
The Barbell Upright Row is a compound upper-body exercise that primarily builds mass in the lateral deltoids and upper trapezius. By pulling a weighted bar vertically along the torso, it effectively develops shoulder width and upper back thickness.
Because the upright row places significant mechanical stress on the shoulder joint, the AI monitors your recovery data and reported pain levels to prevent overuse injuries like impingement. If your RPE spikes or daily recovery score is low, the app can instantly adjust volume or suggest joint-friendly alternatives to ensure you stimulate the deltoids without compromising shoulder health. Over time, it learns your specific tolerance for vertical pulling movements to optimize hypertrophy safely.
Form Cues
- Stand tall and hold the barbell with an overhand grip slightly narrower than shoulder-width.
- Initiate the movement by driving your elbows high and out to the sides.
- Keep the barbell close to your body, grazing your shirt as you lift.
- Stop the movement when your upper arms are parallel to the floor.
- Lower the weight with control to fully lengthen tone the trapezius muscles.
- Don't pull your elbows higher than your ears, as this increases impingement risk.
- Don't let the barbell drift away from your body during the lift.
- Don't use your legs or hips to swing the weight upward.
- Don't allow your wrists to curl excessively downward under the bar.
- Don't round your shoulders forward at the bottom of the movement.
Common Mistakes
- Using a grip that is too narrow
- Lifting elbows too high above shoulder level
- Using excessive momentum to swing weight up
- Letting the bar drift forward away from torso
- Shrugging shoulders before pulling with elbows
Muscles Worked
This exercise is a potent builder for the lateral head of the deltoids, which contributes to the appearance of broad shoulders. It heavily recruits the upper trapezius muscles to control the elevation of the scapula, while the biceps and forearms act as secondary stabilizers during the vertical pulling motion.
Primary
Secondary
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