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Shoulders · Barbell
Upright Row Barbell
Upright Row Barbell is an intermediate compound strength exercise that works the delts (shoulders), with the upper back and biceps assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Biceps · Biceps Brachii
How to do Upright Row Barbell
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Allow the barbell to rest against your thighs with your arms fully extended.
- Pull the barbell upward along the front of your body by bending your elbows and lifting your upper arms.
- Continue lifting the barbell until it reaches chest height, keeping your elbows higher than your wrists throughout the movement.
- Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
Form tips
- Lead with your elbows to ensure proper muscle engagement and avoid wrist strain.
- Breathe steadily, exhaling as you lift the barbell and inhaling as you lower it back down.
- Avoid using momentum or swinging your body to lift the barbell.
Upright Row Barbell alternatives
More delts exercises
Upright Row Barbell FAQ
What muscles does Upright Row Barbell work?
Upright Row Barbell mainly works the delts in the shoulders (Deltoids). The upper back and biceps work as secondary muscles.
What equipment do you need for Upright Row Barbell?
You need a barbell.
How many sets and reps of Upright Row Barbell should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Upright Row Barbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Upright Row Barbell burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Upright Row Barbell?
Other exercises for the delts include Cable Upright Row With Ez Bar, Upright Row Dumbbell, Kettlebell Upright Row and Upright Row Ez Bar.
For developers
Use Upright Row Barbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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