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

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

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

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

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

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

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

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

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

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

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

Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms

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

Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings

Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

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

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

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