Shoulders · Compound

Barbell Upright Row

A compound shoulder exercise that targets the lateral deltoids and upper traps by pulling a barbell vertically along the body. It is one of the few compound movements that loads the side delts directly, letting them work with more weight than raises allow. A shoulder-width grip and stopping at chest height keep it productive and keep the shoulder joint happy.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Barbell Compound Pull
barbell-upright-row-poster
  • Level Intermediate
  • Equipment Barbell
  • Primary Muscles Biceps, Side Delts, Traps
  • Movement Compound Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Barbell Upright Row

  1. Stand holding a barbell at your thighs with an overhand grip at shoulder width.
  2. Stand tall with your core braced.
  3. Pull the bar straight up your body, leading with your elbows.
  4. Stop when your elbows reach shoulder height, with the bar around the base of your chest.
  5. Pause for a beat with the elbows high.
  6. Lower under control back to your thighs.

Anatomy

Muscles Worked

shoulders
Primary muscles
Side Delts
Secondary muscles
Biceps Traps

Do This

Form Cues

  • Set the hands at roughly shoulder width, not narrow.
  • Lead with the elbows and stop when they reach shoulder height.
  • Keep the bar close to the body as it rises.
  • Elbows lead and elbows stop the rep. The hands and bar just follow them up.

Avoid This

Common Mistakes

  • Gripping narrow and pulling high, which is the setup most likely to irritate the shoulder.
  • Shrugging at the top instead of stopping at shoulder height.
  • Leaning back to swing the bar up.
  • Pulling to the chin with a narrow grip, which is the version that gave upright rows a bad name.

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