Upright Barbell Row
Skip the guesswork: Upright Barbell Row leans on heavy bilateral barbell loading for delt size from every angle.
How to do Upright Barbell Row
- Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Upright Barbell Row Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Upright Barbell Row Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Upright Barbell Row
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Upright Barbell Row — Frequently Asked Questions
How do you do the Upright Barbell Row?
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. 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 Upright Barbell Row work?
The Upright Barbell Row primarily targets the delts. It is classified as a shoulders exercise and is performed with a barbell.
How many sets and reps of the Upright Barbell Row should I do?
For muscle growth: 3 sets of 10-12 reps with 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 Upright Barbell Row good for beginners?
Yes. The Upright Barbell Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Upright Barbell Row?
Try the Cable Standing Shoulder External Rotation, Dumbbell Lying External Shoulder Rotation or the Kettlebell Alternating Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
