How to perform Barbell Upright Row with proper form
Starting Position
- Stand with feet shoulder-width apart.
- Grip the barbell with both hands, slightly narrower than shoulder-width.
- Hold the barbell in front of you at thigh level, palms facing your body.
Execution
- Lift: Pull the barbell straight up towards your chin, leading with your elbows.
- Elbow Position: Keep your elbows higher than your wrists throughout the movement.
- Body Position: Maintain a straight back and avoid leaning backward. Keep your core engaged.
- Bar Path: The bar should stay close to your body as you lift.
Peak Contraction
- Raise the bar to about chest level or just below your chin.
- Hold for a brief moment at the top of the movement.
Lowering Phase
- Lower the barbell back to the starting position in a controlled manner.
- Fully extend your arms, returning to the thigh level.
Tips
- Avoid using excessive weight that compromises form.
- Ensure your movements are smooth and controlled.
- Maintain a neutral spine throughout the exercise.
Common Mistakes
- Lifting the bar too high (above chin level).
- Allowing the wrists to bend excessively.
- Using momentum instead of muscle engagement.
Exercises

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders

Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps

Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps