Barbell Upright Row
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
Barbell Upright Row: A Comprehensive Guide
- Choose a barbell that is appropriate for your strength level and fitness goals.
- Stand with your feet hip-width apart, knees slightly bent, and the barbell resting on the floor in front of you.
- Grip the barbell with both hands, using an overhand grip that is slightly wider than shoulder-width apart.
- Lift the barbell off the floor and position it at your thighs, keeping your back straight and your core engaged.
How to Perform
- Keeping your elbows close to your sides, lift the barbell straight up towards your chest.
- Stop when the barbell reaches your chest, or just below your chin, depending on your range of motion and comfort level.
- Pause for a moment, then slowly lower the barbell back down to your thighs.
- Repeat the movement for the desired number of reps.
- Keep your back straight and your core engaged throughout the exercise to protect your spine and prevent injury.
- Maintain control of the barbell at all times, avoiding swinging or jerking movements that can strain your shoulders or upper back.
- Focus on squeezing your shoulder blades together at the top of the movement to engage your upper back muscles and create a more effective workout.
Things to Avoid
- Using a weight that is too heavy, which can lead to improper form and increase your risk of injury.
- Allowing your elbows to flare out to the sides, which can place excessive stress on your shoulders and rotator cuff muscles.
- Lifting the barbell too high, which can cause discomfort or pain in your neck or shoulders.
- Rounding your back, which can put unnecessary stress on your spine and increase your risk of injury.