Upright Row (Barbell)
Complete guide to Upright Row (Barbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Upright Row (Barbell)
Add the appropriate amount of weight and grab the bar with an overhand grip, hands inside shoulder-width.
Stand tall with your feet shoulder-width apart and arms hanging straight down.
Engage your abs and take a breath.
Pull the bar straight up toward your chin by driving your elbows high and wide, squeezing your shoulders at the top and exhale.
Slowly lower the bar back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |