Exercise library
Shoulders
Barbell Upright Row
- Primary muscle
- Shoulders
- Also works
- Biceps
- Equipment
- Barbell
- Movement pattern
- Vertical push
- Role in a program
- Primary
How to do it
Stand holding a barbell in front of your thighs with a shoulder-width overhand grip. Pull the bar straight up toward your chin leading with the elbows, then lower under control. Stop the pull around chest height to spare the shoulders.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the shoulders — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Front RaiseBarbellVertical push
- Barbell Overhead PressBarbellVertical push
- Barbell Push PressBarbellVertical push
- Behind-the-Neck PressBarbellVertical push
- Seated Barbell Overhead PressBarbellVertical push
- Arnold PressDumbbellVertical push
No-equipment alternatives
Training at home or on the road — bodyweight options for the shoulders: