Barbell Upright Row

Directions:

Preperation/body position

1. Load bar with required weight. Put on safety collars.
2. Keep torso erect and back straight, take an overhand shoulder width grip and keep bar down in front of you.

Excution/Movement

1. Keeping torso erect and back straight, raise the bar to just below the chin, keeping the bar close to your body during the execution.
2. Wrists will flex during the movement (see comments below).
3. Slowly lower the bar to the beginning position in a controlled manner.
4. Repeat for repetitions.

Comments

The upright row is commonly used to target the lateral deltoid head, and trapezius.

Some people choose not to use this exercise as it can often place stress on both the shoulder joint and wrists. It is best to experiment with different grip widths to see what is comfortable for the user.

A variation of this exercise is to use dumbbells. It is performed in the same manner as the barbell, and allows for isolateral training.

Another variation is to perform the upright row on a cable station using a bar attachment. This can also be performed laying down using a low cable, so not to cheat during the movement as the back is supported by the floor.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.