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

Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders

Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps

Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms

Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms

Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms

Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms

Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms