Barbell Upright Rows

Exercise Tips

  • Keep your back upright
  • Do not strain your neck

Barbell Upright Rows

This exercise targets the sides of your shoulders and provides a low cardio benefit. It also works your traps.

Muscle Group

Lateral Deltoids (Side Shoulders), Trapezius (Traps)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Lateral Deltoids (Side Shoulders), Trapezius (Traps)

Equipment: Barbell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders, Trapezius

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a barbell with an overhand grip, hands about 6 inches apart, resting your thumbs on the top of the barbell. Hang your arms straight down in front of you.

  1. 1 Exhaling, pull your hands up to your chin, bending your elbows and flaring them out to the sides until they are parallel to the floor.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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