Bodybuilding Wizard

    Subscribe to Updates

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

    Facebook Twitter Instagram
    Trending
    • In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    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
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Shoulder exercises»Side deltoid»Upright Barbell Row Exercise Guide
    Upright Barbell Row
    Upright Barbell Row

    Upright Barbell Row Exercise Guide

    0
    By krunoslav on March 6, 2015 Side deltoid
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Upright Barbell Row Exercise Guide

    While one of the best side shoulder and trapezius exercises, upright rows can cause severe shoulder impingement in many people. The rotator cuff muscles of the shoulder are extremely delicate and prone to injuries that occur as a result of using poor form and excessive weight. Upright rows can also be stressful on the wrists. Switching to a rope and doing the exercise on a low pulley or using E-Z bar may solve the wrist pain but the shoulder impingement may remain. If so, eliminate the exercise.

    This is a great exercise for giving width to your shoulders and for raising your trapezius muscles as well.

    Perfect Upright Barbell Row Technique

    INITIAL (STARTING) POSITION: Stand upright holding a barbell (E-Z or straight bar) in both hands using an overhand shoulder-width grip (or just slightly less than shoulder width). Your arm should be fully extended in front of you, with the barbell at your upper thighs. Allow your shoulders to relax slightly, but keep your back straight.

    Upright Barbell Row
    Upright Barbell Row

    MOVEMENT (EXECUTION): Slowly pull the barbell straight up until elbows and forearms are virtually parallel to the ground (to chest heigh). Lifting the barbell close to the body targets the lateral deltoid. Your elbows should be pointing up and out. The bar should follow along your ribs until it hits the middle of your chest. Hold momentarily, then lower it under control to a position just below your waist.

    Exercise Key Points

    • Look for an upright posture to be maintained throughout the movement.
    • Keep your elbows pointed out to the sides as the bar moves along your torso.
    • Your hands should never be higher than your elbows.
    • Keep your head up and your eyes looking forward throughout the exercise.
    • Taking a wider grip on the bar helps target the deltoid, whereas a narrower grip emphasizes the trapezius.
    • If the elbows are raised above shoulder level, the trapezius takes over the work (you should avoin this situation if your main goil is to target lateral deltoid muscles).
    • Avoid an excessive shrug or rounding your shoulders.
    • Avoid keeping your elbows close to your body (but keep the barbell close to your body) or forward of the lateral plane of your body (from the shoulder joint).
    • Stabilise by keeping you spine solid and in a neutral position, keeping your eyes and head forwards, your chest and ribcage high, bending your hips and knees slightly.

    Exercise Variations (Replacement Exercises for Upright Barbell Rows)

    • Dumbbell Upright Row
    • Cable Upright Row (Upright Pulley Row)
    • Smith-Machine Upright Row
    • E-Z Bar Upright Row

    If you don’t prefer this type od movement (upright row), you can still target you lateral (side) deltoids using lateral raises.

    Muscles Involved in Upright Barbell Row

    The muscles worked depends on the grip used. In general, any hand spacing five inches or less puts most of the stress on the traps. The wider the grip, the more the side deltoids come into play.

    It is sometimes wrongly claimed that this is an exercise only for the trapezius, but in fact the arm makes a movement that is very similar to the dumbbell lateral raise, except that the elbows are bent. In practice, most people raise their shoulders (in a kind of sustained shrug) at the same time as their arms, which explains the sensation in the trapezius.

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

    Closing Thoughts

    Barbell upright row is great for developing strength around your shoulder and upper back, and helps improve your posture. Also, this is the only compound exercise for the shoulders that does not depend on the triceps. If you think that your triceps limit your strength during shoulder exercises, you can use upright rows to your advantage.

    It should be avoided, however, if you suffer from shoulder or wrist pain or stiffness. Stop the exercise immediately if you experience any pain. We recommend skipping this side (lateral) deltoid exercise. Build your lateral deltoids by choosing exercises such as dumbbell lateral raise, machine lateral raise, or cable lateral raise.

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

    Hey! My name is Petar, 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

    Leaning dumbbell lateral raise

    Incline Side-Lying Dumbbell Lateral Raise

    Smith-Machine Upright Row

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 100
    • Instagram
    RECENT POSTS
    9.0
    January 28, 2023

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    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 on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    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
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

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

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?