How to Do Barbell Upright Row

Form Cues

1. 1

   Grip shoulder width, lead with elbows up to chin height

2. 2

   Keep bar close to body throughout

3. 3

   Stop pulling once elbows reach shoulder height — going higher adds risk without added benefit

4. 4

   Lower with the same control as the pull, don't let the bar drop

Common Mistakes

• ●

  Using a grip that is too narrow — increases shoulder impingement risk significantly

• ●

  Pulling the bar higher than chin height — this internally rotates the shoulder under load, a common impingement mechanism

• ●

  Using momentum from the hips to help the pull — keep the movement isolated to the shoulders and arms