Upright Barbell Row
A beginner compound strength exercise that works the shoulders, using a barbell.
Starting position
End position
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.
Muscles Worked
Alternatives to Upright Barbell Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Smith Machine One-Arm Upright Row
A beginner compound strength exercise that works the shoulders, using a machine.
-
2
Barbell Rear Delt Row
A beginner compound strength exercise that works the shoulders, using a barbell.
-
3
Dumbbell One-Arm Upright Row
An intermediate compound strength exercise that works the shoulders, using dumbbells.
-
4
Low Pulley Row To Neck
A beginner compound strength exercise that works the shoulders, using a cable machine.
-
5
Barbell Incline Shoulder Raise
A beginner compound strength exercise that works the shoulders, using a barbell.
-
6
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
-
7
Band Pull Apart
A beginner isolation strength exercise that works the shoulders, using a resistance band.
-
8
Bent Over Low-Pulley Side Lateral
A beginner isolation strength exercise that works the shoulders, using a cable machine.
-
9
Cable Seated Lateral Raise
A beginner isolation strength exercise that works the shoulders, using a cable machine.
-
10
Dumbbell Scaption
A beginner isolation strength exercise that works the shoulders, using dumbbells.
Frequently Asked Questions
What muscles do upright barbell row work?
Upright Barbell Row primarily works the shoulders. The traps assist as secondary muscles.
What equipment do I need for upright barbell row?
Upright Barbell Row uses barbell.
Upright Barbell Row: is it suitable for beginners?
Yes. Upright Barbell Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of upright barbell row?
Smith Machine One-Arm Upright Row, Barbell Rear Delt Row, Dumbbell One-Arm Upright Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my upright barbell row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; upright barbell row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Upright Barbell Row with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.