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Barbell Upright Row (Variation 2)

An upright row variation using a shoulder-width grip and a pull to mid-chest height, which keeps the lateral delts loaded while limiting shoulder internal rotation stress.

ShouldersBarbellVertical pull
GoLightWeight mediabarbell-upright-row-v-2

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Primary

Lateral deltoids

Secondary

Upper trapeziusBicepsAnterior deltoids

Equipment

Barbell

Pattern

Vertical pull

Setup

  1. 01Load a barbell and stand it at mid-thigh height on a rack or deadlift it to standing.
  2. 02Take a double overhand grip at shoulder width.
  3. 03Stand tall with feet hip width apart and a soft knee bend.
  4. 04Let the bar hang at the thighs with the arms straight and shoulders down.

Execution

  1. 01Lead with the elbows and pull the bar up the front of the body.
  2. 02Stop when the bar reaches the mid or lower chest, elbows just above the wrists.
  3. 03Pause briefly at the top without shrugging into the ears.
  4. 04Lower the bar under control back to the thighs.

Checkpoints

  • -Elbows stay higher than the wrists throughout the pull.
  • -Bar travels close to the body without dragging on it.
  • -Torso stays upright with no backward lean or heave.
  • -Pull stops at mid-chest, not at the chin.

Common mistakes

  • -Pulling too high and pinching the shoulders at the top.
  • -Using leg drive and body english to swing the bar up.
  • -Gripping too narrow, which forces excessive internal rotation.
  • -Letting the bar drift away from the torso on the way up.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps as a delt and trap accessory.
  • -Keep loads moderate; this movement rewards strict control far more than heavy singles.
  • -If the shoulders complain, widen the grip or reduce the pull height before adding weight.

Related exercises

Barbell Upright Row

Barbell / Shoulders

Barbell Wide-Grip Upright Row

Barbell / Shoulders

Dumbbell Upright Row

Dumbbell / Shoulders

Cable Upright Row

Cable / Shoulders

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