Back
The main muscle group listed for this exercise.
Exercise guide
Upright Barbell Row
Upright Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Upright Barbell Row also involves arms.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Upright Barbell Row
- Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseBent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseOne-Arm Long Bar Row
One-Arm Long Bar Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseT-Bar Row with Handle
T-Bar Row with Handle is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Upright Barbell Row.
What muscles does Upright Barbell Row work?
Upright Barbell Row primarily trains the back and also involves the arms.
Is Upright Barbell Row beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Upright Barbell Row?
This variation uses a barbell.
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