Barbell Upright Row V. 3

Setup

1. 01Take a double overhand grip inside shoulder width, roughly 8 to 12 inches apart.
2. 02Stand tall with the bar resting against the thighs.
3. 03Set feet hip width apart with a slight knee bend.
4. 04Depress the shoulders and brace lightly before the first rep.

Execution

1. 01Pull the bar straight up the body, driving the elbows high and out.
2. 02Continue until the bar reaches the base of the chin or upper chest.
3. 03Hold the top position for a beat with the traps contracted.
4. 04Lower slowly along the same close path back to the thighs.

Checkpoints

• -Elbows finish well above shoulder height at the top.
• -Bar stays within an inch or two of the torso the whole rep.
• -No pain or pinching in the front of the shoulder at the top.
• -Wrists stay as neutral as the close grip allows.

Common mistakes

• -Yanking the bar with momentum instead of pulling with the elbows.
• -Cranking the wrists into deep flexion at the top.
• -Ignoring shoulder pinching and pushing through impingement symptoms.
• -Dropping the bar instead of controlling the eccentric.