Home / Fitness exercises / Upright Row / Back / Upper Back / Upright Barbell Row

Upright barbell row

Among the most popular exercises for upright rowing is the variation with the barbell. This fitness exercise can be performed either on the Smith machine or freely. The fundamental principles of the movement remain unchanged. Alternatively, the use of the EZ bar is also an option, which will be discussed in more detail later in the article.

When performing the barbell upright row, you can target your shoulder and neck muscles with both a wide and narrow grip. You have the flexibility to vary the type of barbell or grip technique as needed. To ensure that the barbell upright row is executed optimally, you will learn more about body positioning and proper execution in the following.

Body position

When performing the barbell upright row, utilizing the Smith machine is a suitable option. Grip the barbell slightly narrower than shoulder-width and position yourself upright in the Smith machine. Keep your back straight, legs shoulder-width apart, and your arms almost fully extended with a slight bend in the elbows. Now you can begin the upright row with a narrow grip.

Alternatively, for the barbell upright row, you can adopt a wider grip. Grab the barbell at least shoulder-width – preferably a bit wider. Your feet are firmly planted on the ground, and your back remains upright. Protect your lower back with a slight arch while holding the barbell in front of your body.

Movement execution

Execution To initiate the barbell upright row, pull the barbell upward. Exhale as you lift the barbell, and inhale as you lower it. Halt the movement slightly above your chest. During this motion, your elbows move slightly outward. Subsequently, lower the barbell back to the starting position, where your arms are almost fully extended.

In the wide grip variation of chin-ups with the barbell, the execution of the movement remains the same. You pull the barbell upwards and stop just above your chest. Your elbows move slightly to the side and backward during this process. Then, you lower the barbell back down.

Stressed muscles and common mistakes

Additional details about the involved muscle groups and prevalent misconceptions during the upright row with the barbell can be found on the website dedicated to the upright row.