How to perform Barbell Upright Row with proper form

Starting Position

1. Stand with feet shoulder-width apart.
2. Grip the barbell with both hands, slightly narrower than shoulder-width.
3. Hold the barbell in front of you at thigh level, palms facing your body.

Execution

1. Lift: Pull the barbell straight up towards your chin, leading with your elbows.
2. Elbow Position: Keep your elbows higher than your wrists throughout the movement.
3. Body Position: Maintain a straight back and avoid leaning backward. Keep your core engaged.
4. Bar Path: The bar should stay close to your body as you lift.

Peak Contraction

1. Raise the bar to about chest level or just below your chin.
2. Hold for a brief moment at the top of the movement.

Lowering Phase

1. Lower the barbell back to the starting position in a controlled manner.
2. 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.