Barbell Upright Row V. 3
Use heavy bilateral barbell loading to build overhead strength that holds up: Barbell Upright Row V. 3 belongs in your shoulder rotation.
How to do Barbell Upright Row V. 3
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
- Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Barbell Upright Row V. 3 Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Upright Row V. 3 Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Barbell Upright Row V. 3
Swap Barbell Upright Row V. 3 For
Barbell Upright Row V. 3 — Frequently Asked Questions
How do you do the Barbell Upright Row V. 3?
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Let the barbell hang in front of your thighs, arms fully extended. Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Upright Row V. 3 work?
The Barbell Upright Row V. 3 primarily targets the delts. It is classified as a shoulders exercise and is performed with a barbell.
How many sets and reps of the Barbell Upright Row V. 3 should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Upright Row V. 3 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Upright Row V. 3?
Try the Dumbbell Seated Alternate Press, Cable Front Shoulder Raise or the Kettlebell Seesaw Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
