Barbell Upright Row
Pull the bar up the front of the body to chest height, leading with the elbows and stopping below shoulder pain.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts, Traps
- Equipment
- Barbell
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the side delts, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Upright Row work?
- The Barbell Upright Row mainly works the side delts and traps.
- What equipment do you need for the Barbell Upright Row?
- A barbell.
- How many sets and reps of the Barbell Upright Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Upright Row?
- Band Lateral Raise, Band Single-Arm Lateral Raise, Cable Lateral Raise and Cable Single-Arm Lateral Raise work the same main muscle.
Program it for your clients
Coaches add the Barbell Upright Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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