Upright barbell row

Standing with a barbell on the thighs in an overhand grip about shoulder-width, the elbows lead the bar up close to the body to the lower chest, stopping at shoulder height: the NSCA's progression puts the upright row after the lateral and front raises, and a wider grip works the deltoid more.

Lateral raise family

Choose your level

Easier

Band lateral raise

Standard

Dumbbell lateral raise Seated dumbbell lateral raise Seated cable lateral raise Lateral raise to front raise Front raise Alternating front raise Cable front raise Plate front raise Scaption raise Cable lateral raise

Harder

Smith machine upright row Upright barbell row Cable upright row Band upright row Dumbbell upright row

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

DemandMedium

Equipment requiredA barbell

Muscle focusShoulders · Back · Biceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand with a barbell resting on the thighs in an overhand grip about shoulder-width, the hands a foot or more apart.
Lead with the elbows to draw the bar straight up close to the body to the lower chest, stopping when the elbows reach shoulder height.
Lower it slowly.

Form cues

The elbows stay above the hands.
Don't pull the bar to the chin.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Keep the hands at least a foot apart and stop when the elbows reach shoulder height: rows taken higher were linked to shoulder impingement. Leave it out with shoulder pain. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NSCA Personal Training Quarterly · Strength training for the older client (split-stance and row progressions, simple to complex) ↗
Mass General Sports PT · Strength training for the shoulder (upright rows: hands at least 12 inches apart, elbows no higher than the shoulders) ↗
Kolber 2014 · Upright rows and shoulder impingement (rows above 90° linked to impingement signs; JSCR) ↗
McAllister 2013 · Grip width in the upright row (a wider grip worked the deltoid and trapezius more) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Back, Biceps.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A barbell

Level

Intermediate. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Shoulder pain when doing upright rows: the pinch at the top, grip width, elbow height and swaps

Guides that use it

Upright rows guide

Similar moves

One-arm dumbbell upright row demonstrated on the 3D figure

3D demoOne-arm dumbbell upright rowIntermediate · A dumbbell

One-arm Smith machine upright row demonstrated on the 3D figure

3D demoOne-arm Smith machine upright rowIntermediate · Strength machine

Cable upright row demonstrated on the 3D figure

3D demoCable upright rowIntermediate · A cable machine

Dumbbell upright row demonstrated on the 3D figure

3D demoDumbbell upright rowIntermediate · A dumbbell

Smith machine upright row demonstrated on the 3D figure

3D demoSmith machine upright rowIntermediate · Strength machine

Band upright row demonstrated on the 3D figure

3D demoBand upright rowIntermediate · A band

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Questions people ask

What muscles does the Upright barbell row work?

Mainly the shoulders, with help from the back and biceps.

What equipment do I need for the Upright barbell row?

A barbell.

Is the Upright barbell row good for beginners?

It is graded intermediate. If it is too hard right now, start with the Dumbbell lateral raise.

What is an easier alternative to the Upright barbell row?

Try the Dumbbell lateral raise or the Seated dumbbell lateral raise. Both are written steps in the same progression.

How do I make the Upright barbell row harder?

Progress to the Barbell rear-delt row or the Behind-the-neck press. Follow that guide’s technique and any stated timing.