Barbell Upright Row

Recommended Volume Guide

Muscles Worked

Key Benefits

• Effectively targets both the lateral deltoids and upper traps in one movement
• Builds the shoulder width and trap development needed for a powerful upper-body appearance
• Allows heavier loading than lateral raises for greater strength development

Common Mistakes

• Using too narrow a grip, which increases the risk of shoulder impingement
• Pulling the bar too high past the nipple line, which internally rotates the shoulder under load
• Swinging the body to lift heavier weight instead of using strict form

Pro Coaching Tips

• Use a wider grip (shoulder-width or slightly wider) to reduce impingement risk and shift focus to the lateral delts
• Only raise the bar to upper-chest height, not chin height, to protect the shoulders
• If you experience shoulder pain, switch to dumbbell upright rows or cable upright rows which allow freer wrist movement