Upright Rows
Back • Gym • Intermediate
- Muscle Group: Back, Shoulders
- Training Type: Compound
- Equipment: Barbell
- Difficulty: Intermediate
Exercise Overview
Upright rows are a compound pulling exercise that targets the upper back, shoulders, and traps. By pulling the barbell upward toward the chest, this movement helps build shoulder width and upper-back thickness while improving overall pulling strength.
How To Do It
1. Setup
Stand upright holding a barbell with an overhand grip, hands slightly closer than shoulder width. Let the bar rest against your thighs.
2. Starting Position
Keep your chest up, shoulders back, and core engaged. Arms should be fully extended with the bar hanging in front of your body.
3. Execution
Pull the bar straight upward toward your upper chest, leading with your elbows. Keep the bar close to your body as it rises.
4. Return
Lower the bar back down slowly to the starting position while maintaining control.