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:

  1. Starting Position

    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.

  2. 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.

  3. Top position

    Pause at the top position for a 1 sec count while maintaining tension in the arms and trunk.

  4. Eccentric (Lowering) Motion

    Slowly lower the weight back down, under control, until your arms are fully extended. Remember to breathe normally throughout the entire movement.

  5. End position

    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.

Traps Exercise Videos

An image of a man performing the barbell shrug exercise.

Barbell Shrug

An image of a man performing the barbell upright row exercise.

Barbell Upright Row