Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • MusclePharm Assault Pre-Workout Review
    • Cellucor C4 Original Pre-Workout: Science-Based Overview
    • Optimum Nutrition Gold Standard Pre-Workout Review
    • Crazy Nutrition 100% Tri-Protein Review
    • Hilarious video: Woman complaining about gaining weight
    • Labrada Elasti-Joint Review: The First Choice for Joint Health
    • High Calorie Fruits for Weight Gain and Muscle Building
    • 8 Signs Of Protein Deficiency
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Back exercises»Upper back (trapezius)»Barbell Upright Row
    Upright Row
    Upright Row

    Barbell Upright Row

    0
    By krunoslav on January 7, 2015 Upper back (trapezius)
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Barbell Upright Row

    Barbell upright row is a compound exercise, meaning it uses multiple joints, and must be done with proper form to prevent injury. To emphasize the trapezius (not the deltoid), raise the bar close to your body during the exercise and pull the bar vertically upward until it reaches your chin, raising the elbows as high as possible. Only if the elbows are raised above shoulder level, the trapezius takes over the work. The upright row demands good form if you are to avoid back and shoulder injury, and it should be avoided if you have a history of shoulder pain. Many athletes choose to perform the upright row with an EZ bar as it offers a more comfortable grip.

    Barbell Upright Row Exercise Guide

    STARTING POSITION (SETUP): Stand holding a barbell in front of you using an overhand shoulder-width (or a little less) grip and your arms extended against your thighs. Bend your knees slightly. Your feet should be slightly apart. This is your starting position.

    Barbell Upright Row Exercise
    Barbell Upright Row Exercise

    ACTION (MOVEMENT): Keeping your body straight and stationary, pull the bar vertically upward towards your chin in a smooth motion. Lift it close to your body, keeping your elbows high and over the bar. Keep your back tight and upright. Lower the weight under control — don’t let it drop — to full elbow extension. Breathe in as you begin to raise the barbell and out as you lower it.

    This trapezius exercise belongs in the multiple-joint exercise category because the shoulder, elbow, and wrist joints are mobilized. As a result, the upright row recruits many muscles in addition to the shoulders: the upper trapezius, biceps, and forearms.

    Barbell Upright Row Key Points (to emphasize the trapezius)

    • Shoulder-width or narrower grip – as we widen the grip there is often less trapezius involvement and the emphasis is placed more greatly on the front and side deltoid heads.
    • Raise the bar close to your body (along your abdomen and chest)  during exercise. Raising the bar through a forward arc away from the body requires assistance from the anterior deltoid.
    • The higher the bar is raised, the harder the trapezius works. That’s why you should pull the bar up to your chin.
    • Make sure you do not sway backwards as you lift the bar.
    • Keep your elbows pointed out to the sides as the bar moves along your torso.
    • At the top of the movement your elbows should be notably higher than your hands. But make sure that your elbows are always higher than the bar throughout the entire range of motion.
    • Do not lift up your heels or swing the bar out or up; keep it under control.
    • Lower the bar slowly, resisting the weight.
    • Keep your head up and your eyes looking forward throughout the exercise. This isolates your traps instead of allowing your entire torso to lift the weight. Wear a belt to stabilize your lower back.

    Barbell Upright Row Variations

    The exercise can also be performed on a cable machine, using a short, straight bar attached to the low pulley. You can also use the resistance band instead of free weights.

    • EZ – bar upright row
    • Dumbbell upright row
    • Cable upright row
    • Smith-machine upright row

    Replacement Exercises

    • Barbell shrug
    • Dumbbell shrug
    • Cable shrug
    • Rear shrug
    • Seated cable row
    • Machine shrug
    • Smith-machine shrug

    Muscles Involved in Barbell Upright Row

    The main trap exercise besides the shoulder shrug is the upright row. The upright row primarily works the traps, but they get a lot of help from the medial (lateral or side) deltoids. Because the upright row puts pressure on the shoulder capsule, do not perform this exercise if you have shoulder problems.

    • Main muscles: trapezius, deltoid
    • Secondary muscles: levator scapulae, supraspinatus, biceps, forearm flexor muscles, rhomboids, lower back muscles
    • Antagonists: latissimus dorsi, pectoralis major, triceps

    Caution

    • While one of the best side shoulder and trapezius exercises, upright rows can cause severe shoulder impingement in many people. They can also be stressful on the wrists. Switching to a rope and doing the exercise on a low pulley may solve the wrist pain but the shoulder impingement may remain. If so, eliminate the exercise. Keep in mind that just because a certain exercise is considered “the best” doesn’t necessarily mean it’s suited for you.
    • For many people, a straight bar causes an unnatural twisting of the wrist that can traumatize this joint. The higher you pull the barbell, the more you have to twist your wrists. An E-Z bar (a.k.a. curl bar) can minimize this problem.

    Closing Thoughts

    Barbell upright row is a good heavy exercise for the deltoid (for the lateral head in particular), as well as the trapezius to a lesser extent. It works trapezius only if you bring your hands closer in a narrow grip, if you raise the bar close to your body and up to your chin level). Using a shoulder-width grip (or wider) places more emphasis on the deltoids, less on the trapezius. So you should avoid this variation if your goal is to hit the trapezius. To sum up, although when done properly, this is a good exercise, it is not specific to the trapezius. Beginners can do it without difficulty if they are shown how.

    Well-developed traps provide a clear center line to your back that highlights broad lats on either side. Your traps must be well-defined and distinctly separate from your lats.

    Finally, remember, the traps work during many middle back exercises. The shoulder shrug and upright row are enough to give the traps a little extra work when combined with middle back exercises in a sound weight training program.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Hex Bar Shrugs

    Cable Face Pull Exercise Guide

    Smith Machine Shrug

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 474
    • YouTube 97
    • Instagram
    RECENT POSTS
    8.3
    May 17, 2022

    MusclePharm Assault Pre-Workout Review

    7.5
    May 16, 2022

    Cellucor C4 Original Pre-Workout: Science-Based Overview

    8.8
    May 14, 2022

    Optimum Nutrition Gold Standard Pre-Workout Review

    9.0
    May 11, 2022

    Crazy Nutrition 100% Tri-Protein Review

    May 8, 2022

    Hilarious video: Woman complaining about gaining weight

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?