Watch the video below to see a demonstration of proper form and technique for the barbell upright row exercise. You can also check out some more traps exercise videos or find exercises for other muscle groups.
Instructions for Barbell Upright Row
To perform a set of barbell upright row:
Stand holding a barbell with a pronated grip, shoulder width apart.
Your arms should be straight and your trunk should be in a neutral position.
Concentric (Upward) Motion
Gripping the bar firmly, pull your hands up toward your
shoulders. Your elbows will bend and rise at your sides during the movement. Stop when your elbows
reach the height of your shoulders and be aware to keep your head and trunk stable.
Pause at the top position for a 1 sec count while maintaining tension in
the arms and trunk.
Eccentric (Lowering) Motion
Slowly lower the weight back down, under control, until
your arms are fully extended. Remember to breathe normally throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of barbell upright row repetitions before resting.
This completes one set of barbell upright row.