How to Do Barbell Upright Row

Barbell Upright Row is a back exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Upright Row

  1. 01Grip the barbell with an overhand grip slightly narrower than shoulder-width and stand with the bar resting against the thighs.
  2. 02Pull the barbell toward the chin by leading with the elbows and keeping the bar close to the torso.
  3. 03Continue the pull until the elbows are level with the shoulders and the bar is at mid-chest height.
  4. 04Lower the barbell back to the starting position with a controlled eccentric phase.
  5. 05Inhale at the bottom and exhale during the exertional pull.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Upright Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the upward pull once the elbows reach shoulder height to prevent excessive internal rotation and subacromial impingement.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Upright Row questions

What muscles does Barbell Upright Row work?

Barbell Upright Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Barbell Upright Row correctly?

Grip the barbell with an overhand grip slightly narrower than shoulder-width and stand with the bar resting against the thighs. Pull the barbell toward the chin by leading with the elbows and keeping the bar close to the torso. Continue the pull until the elbows are level with the shoulders and the bar is at mid-chest height. Lower the barbell back to the starting position with a controlled eccentric phase. Inhale at the bottom and exhale during the exertional pull.

What is the A90 coach tip for Barbell Upright Row?

Stop the upward pull once the elbows reach shoulder height to prevent excessive internal rotation and subacromial impingement.

Is Barbell Upright Row suitable for beginners?

Barbell Upright Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Upright Row?

Barbell Upright Row uses barbell.

A90 Intelligence

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