Barbell Upright Row

A compound pulling movement for the lateral deltoids and upper traps.

How to do it

1. Stand holding a barbell with a shoulder-width overhand grip.
2. Pull the bar straight up along your body toward your chin.
3. Lead with your elbows, keeping them above your hands.
4. Lower the bar with control.
5. Repeat.

Tips

• Use a lighter weight if you feel pinching in your shoulders.
• Avoid bending your wrists excessively as the bar rises.
• Avoid swinging or using your legs to heave the weight up.

Muscles

Primary: Side deltoid, Traps

Secondary: Front deltoid, Biceps