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Upright Barbell Row

Upright Barbell Row

A basic exercise to build the muscles of the upper shoulder girdle.


Stand up straight facing the barbell on the racks or a bench.

Grab the barbell with an overhand grip that is slightly less than shoulder width apart.

The bar should be resting on the level of your thighs. That is the starting position.

As you exhale, slowly lift the bar along your body by raising your elbows up until it touches your chin.

Pause for 2-3 seconds at the top and, as you inhale, slowly return to the starting position.

Typical mistakes and tips

Perform the exercise using shoulder muscles.

Imagine that your arms are “tied” to the bar and are not involved in the exercise.

Keep your torso stationary and avoid using your legs or lower back to raise the barbell.

Exercise type: weight
Muscle groups: shoulders, back