Barbell Upright Row

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The barbell upright row is a compound exercise that targets the shoulders.

It involves gripping the barbell with an overhand grip and lifting it towards the chin.

This movement primarily engages the deltoids, traps, and upper back muscles.

While other muscles are involved, the barbell is the main tool to target the shoulders.

Stand with your feet shoulder-width apart and your knees slightly bent.
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Let the barbell hang in front of your thighs, arms fully extended.
Keeping your back straight, exhale and lift the barbell straight up towards your chin.
Keep your elbows higher than your forearms and your wrists straight.
Inhale and slowly lower the barbell back down to the starting position.
Repeat the movement for the desired number of repetitions.

Start by standing with your feet shoulder-width apart, grasping the barbell with an overhand grip, hands slightly wider than shoulder-width apart. This grip will help engage your shoulder muscles effectively throughout the exercise.
Keep your core engaged and maintain a slight bend in your knees throughout the movement. This will provide stability and prevent any unnecessary strain on your lower back.
As you lift the barbell, focus on leading with your elbows and pulling them up and out to the sides. This will ensure that your shoulders are the primary muscles being engaged, rather than relying too heavily on your arms or back.
As you reach the top of the movement, pause for a brief moment and squeeze your shoulder blades together. This will maximize the engagement of your shoulder muscles and help develop strength and definition in this area.
Control the descent of the barbell back to the starting position, resisting the urge to let it drop quickly. This eccentric phase of the exercise is just as important as the concentric phase, as it helps build muscle strength and control.