How to do the Barbell Upright Row
- Hold the bar in front of your thighs with hands around shoulder width or slightly wider.
- Lead with the elbows and stop at or below shoulder height in a comfortable range.
- Lower the bar close to your body with a steady trunk.
Common mistakes
- Yanking the bar upward with your hips.
- Using a narrow grip and forcing the elbows high.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Dumbbell Upright Row · Dumbbells
- Neutral-Grip Lat Pulldown · Machine
- Resistance Band Lat Pulldown · Resistance bands
Frequently asked questions
What muscles does the Barbell Upright Row work?
Primary muscle group: Shoulders. Secondary muscles: upper traps, biceps.
How many reps should I do for the Barbell Upright Row?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Barbell Upright Row?
Compare the setup and equipment for these alternatives: Dumbbell Upright Row, Neutral-Grip Lat Pulldown, Resistance Band Lat Pulldown.