Barbell Upright Row V. 3

Target muscle

Delts

Also works

Traps, biceps

Equipment

Barbell

Body part

Shoulders

How to do the barbell upright row v. 3

1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. Let the barbell hang in front of your thighs, arms fully extended.
3. Keeping your core engaged and back straight, exhale as you lift the barbell straight up towards your chin, leading with your elbows.
4. Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The traps and biceps work as secondary muscles. See all shoulder exercises or every barbell exercise.