Barbell upright row

Barbell

Also called upright row

Barbell upright row, end position — Images: Free Exercise DB (public domain)

Pull a barbell from the thighs up to chest height with the elbows leading. Hits the side delts and upper traps, but the internal rotation under load can irritate the shoulders.

Hands about shoulder width
Lead with the elbows, bar stays close
Stop around chest height or when the shoulders pinch

Movement

Pattern: Lateral raise
Type: Compound, several joints move
Sides: Both sides together
Equipment: Barbell
Variations: Cable upright row, Wide-grip upright row

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Injury risk lower is better4.0
Elevated; common source of irritation or strain. 1 source.
- 4/5 Standard narrow version is probably not worth doing for most people because of impingement risk. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 1:31videoStudy2018checked by AI
Shoulder stress lower is better4.0
Elevated; a common source of shoulder irritation. 1 source.
- 4/5 Elbows above hands internally rotate the shoulder so the rotator cuff tendon pinches; linked to impingement in a 2014 survey. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 1:01videoStudy2018checked by AI