Barbell Upright Row

Technique

Stand holding a barbell in front of your thighs with an overhand grip, hands about shoulder-width apart. Pull the bar straight up along your body toward your chin, leading with your elbows and keeping the bar close to your torso. Pause briefly at the top, then lower back down under control.

Steps

1. Stand tall with the barbell resting in front of your thighs
2. Grip the bar overhand with your hands about shoulder-width apart
3. Pull the bar close to your torso while driving your elbows upward
4. Raise the bar toward your chin and pause briefly at the top
5. Lower the bar to your thighs under control

Common mistakes

• Letting the bar drift away from the torso
• Using hip drive or torso momentum to lift the bar
• Pulling unevenly so one elbow rises higher than the other
• Dropping the bar quickly from the top

Variations

• Wide-grip barbell upright row
• EZ-bar upright row
• Cable upright row
• Dumbbell upright row

FAQ