Barbell Upright Row

Setup

1. 01Grip the bar overhand about shoulder-width apart.
2. 02Stand tall with the bar resting on the thighs.
3. 03Brace the trunk and set the shoulders back.
4. 04Soften the knees slightly.

Execution

1. 01Pull the bar straight up close to the body.
2. 02Lead with the elbows out and up.
3. 03Stop when the elbows reach shoulder height.
4. 04Lower under control back to the thighs.

Checkpoints

• -Elbows stay higher than the wrists during the pull.
• -The bar travels within an inch of the torso.
• -Elbows finish at shoulder height, not above.
• -The torso stays upright without lean-back.

Common mistakes

• -Pulling above chin height and impinging the shoulders.
• -Using a grip so narrow the wrists bend sharply.
• -Heaving with the hips to move heavy weight.
• -Letting the bar swing away from the body.