Shoulders / Intermediate / Compound (multi-joint)

Barbell Upright Row

A standing barbell pull to the chin that builds the side delts and upper traps.

At a glance

Primary

Side delts, Upper traps

Secondary

Front delts, Biceps, Forearms & grip

Equipment

Barbell

Movement pattern

Lateral raise (abduction), Shrug

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand holding a barbell with an overhand grip, hands slightly narrower than shoulder width, bar resting on your thighs.
2. Pull the bar straight up along your body, leading with the elbows.
3. Raise until the bar reaches upper-chest or chin height with elbows above the wrists.
4. Pause, then lower slowly to the start.

Tips

• Keep the bar close to your body.
• Stop at shoulder height if you feel impingement; a wider grip is easier on the shoulders.

Common mistakes

• ✗ Narrow grip and pulling the bar up to the chin.

  Why it hurts: The arm is raised in internal rotation, the textbook position for shoulder impingement.

  ✓ Instead: Use a wider grip and stop when the elbows reach shoulder height. With shoulder pain, choose lateral raises instead.

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