How to do barbell upright row

Coach's Tips

Focus on engaging the side of the shoulder as you perform this exercise. Lead with your elbows, allowing your hands to trail behind.

Start Position

1. Stand with your feet positioned shoulder-width apart and grip a barbell with an overhand grip using both hands.

2. Keep your arms extended and the barbell near your body, positioned just below your waist.

Proper Form

1. Breathe in and gently lift the barbell towards your chest, maintaining close contact with your body and keeping your elbows directed outward.

2. Pause briefly in the raised position, then breathe out as you steadily lower the barbell back to where you started.

Breathing Technique

1. Inhale while you lift the barbell upward, and exhale when you lower the barbell back down.

Precautions

1. Maintain a straight back and keep your shoulders down and back for the entire exercise.

2. Avoid lifting the barbell higher than your chest or using abrupt movements.

3. Ensure your elbows are pointing outward and your wrists remain straight.

4. Start with a lighter weight to avoid strain and gradually increase as you grow more comfortable with the exercise.