Exercise guide
Upright Barbell Row
The Upright Barbell Row raises a bar close to the torso while the elbows travel outward. The shoulders are the primary muscle group, with the traps assisting as the bar moves upward and returns to the thighs.
Training context
Before Adding the Upright Barbell Row
Grip width and lifting height can strongly affect shoulder comfort. A moderate grip and a range that stops before pinching or restriction are more important than pulling the bar to the chin.
Use a manageable load and keep the torso still. Record the grip width and highest comfortable bar position when comparing sessions.
Technique overview
Lift only through a comfortable shoulder range
Stand tall with an overhand grip and the bar resting near the thighs. Lead with the elbows as the bar travels upward close to the body. Stop before the shoulders feel crowded or the wrists must bend sharply, then lower the bar under control. Avoid using hip drive or shrugging aggressively to create extra height.
Treat this as an overview and use a range, pace, and setup you can control.