How to do the Barbell Upright Row
Stand holding the bar in front of your thighs with a grip slightly wider than your shoulders.
Pull the bar up close to your body, leading with your elbows.
Stop when your elbows reach shoulder height, without raising the bar above your chest.
Lower the bar slowly back to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Upright Row doesn’t suit your gym or your joints.
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