How to do the Barbell Upright Row
- Stand with your feet shoulder-width apart, holding a barbell against your thighs.
- Grip the bar with your palms facing down, wrists straight, and elbows relaxed.
- Pull the bar upwards, lifting with your elbows and keeping it close, stopping at chest height.
- Lower the bar slowly back to your starting position, arms fully extended.
Full technique — 6 steps
- Stand tall with feet hip to shoulder width and hold the bar against your thighs.
- Take a narrow to moderate overhand grip with wrists straight and shoulders set.
- Start the pull by driving your elbows up and out while the bar tracks close.
- Raise the bar to lower chest or upper chest height, stopping before shoulder discomfort.
- Keep elbows higher than wrists at the top without rolling the shoulders forward.
- Lower the bar back down along the same path until your arms are fully extended.
Common mistakes
- Pulling the bar too high
- Yanking with body momentum
- Letting wrists fold backward
- Bar drifting away forward
- Shoulders rolling forward up top
Form cues
- Drive elbows up
- Bar stays close
- Stop below pain
- Wrists stay neutral
- Stand tall
