The barbell upright row is an effective shoulder exercise, a one of its kind. However, it is also an exercise that most people get wrong.
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While you may hear numerous gym-enthusiasts advise you against doing a barbell upright row, it’s mainly from their own horrible experience.
Like any other exercise, if you get the form wrong, your chances of injury increase. With a barbell upright row, the chances are higher.
However, this doesn’t mean you should cross this exercise from your list of shoulder exercises.
Just maintain optimal form, keep the weight minimum, & go slow – this is how to maximize gains without fretting about injuries.
This guide looks at all the details you need khổng lồ build massive shoulders and traps with a barbell upright row.
We’ve also shortlisted 5 other alternatives that target the same muscles if you want khổng lồ further intensify your shoulder workouts.
Jump To:
How To vì A Barbell Upright Row– Muscles Worked– Step-by-step Instructions
How to lớn Avoid Injuries With Barbell Upright Row
Benefits Of Barbell Upright Row
Alternatives Of Barbell Upright Row
Key Takeaway
How To do A Barbell Upright Row
Muscles Worked
Barbell upright rows mainly target your deltoids and your traps.
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However, this movement employs many other muscles lớn get the job done.
The grip of the barbell really changes the activation of the muscles.
According to age-old thể hình tradition, if you’re aiming lớn hit your posterior deltoids, then go for a wider grip. Whereas, a narrower grip activates your anterior deltoids & traps more.
But the most optimal grip, according to science, is the wide grip.
A study showed that a wide grip upright barbell row increased deltoid and trapezius activation as compared lớn the narrow grip.
So, wide grip it is.
Primary Muscles: Upper Trapezius, Posterior, Medial, & Anterior Deltoids
Secondary Muscles: Biceps, and Rhomboids
Step-by-step Instructions
The movement of the upright barbell row is quite straightforward. There are just a few things lớn keep an eye on.
Start with a weight that is easy lớn lift, excessive weight can mess up your form và lead to lớn injury
As mentioned above, the best grip is a wide gripGrip the barbell with your palms facing inwardsKeep your feet hip-width apartStand straight & hold the barbell at resting position at hip levelNow, pull the barbell upBring it all the way up till it’s just below your shouldersPush it a bit backward so your elbows go behind your torso levelHold for a moment before returning to the rest position
