Step-by-Step Instructions

1. 1

   Stand upright holding a barbell with a grip slightly wider than shoulder width, arms extended with the bar resting against your thighs.

2. 2

   Initiate the pull by driving the elbows up and out to the sides, leading the movement with the elbows rather than the hands.

3. 3

   Pull the bar up along the front of your body until your elbows reach shoulder height—do not pull higher to minimize impingement risk.

4. 4

   Pause at the top for a brief contraction, focusing on the lateral deltoid and upper trap squeeze.

5. 5

   Lower the bar slowly and under control back to the starting position, maintaining an upright torso throughout.

6. 6

   Avoid using body momentum or a kipping motion; each rep should be strict with the torso remaining stationary.

Common Mistakes

• Using a narrow grip (hands closer than shoulder width), which increases internal rotation and subacromial compression at the top of the pull.

• Pulling the bar above shoulder height, forcing the humerus into impingement against the acromion process.

• Leading the pull with the wrists instead of the elbows, which shifts loading to the forearm flexors and reduces deltoid activation.

• Leaning back and using momentum to swing the bar up, reducing time under tension on the target muscles.

About This Exercise

The barbell upright row drives shoulder abduction and scapular elevation against resistance, heavily recruiting the lateral deltoid, anterior deltoid, and upper trapezius. While effective for building shoulder width and yoke mass, it requires careful execution because the internally rotated, abducted shoulder position can stress the subacromial space. Using a wider grip and limiting elevation to shoulder height significantly reduces impingement risk while preserving muscle activation.