Shoulders · Barbell

Barbell Upright Row

Barbell Upright Row — Start · arms straight, bar at the thighsBarbell Upright Row — Finish · bar at the collarbone, elbows high and flaredStart · arms straight, bar at the thighs
Working hardestAssisting

The movement

  1. 1Hold the bar at your thighs with hands about shoulder-width apart.
  2. 2Pull it straight up, leading with your elbows, to around chest height.
  3. 3Lower under control.

Watch out for

Narrow grips and high pulls can pinch the shoulder joint. Keep hands shoulder-width and stop at chest height, or skip it and do lateral raises.

0/3

Start here

First time doing this

3 sets·10-12 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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