Exercise description of the barbell upright row.  Learn about the barbell upright row with videos, pictures, and other sports information.  Also learn how the barbell upright row can improve your sports performance.

Primary muscles worked:  Traps

Synergist Muscles:  Deltoids

Mechanics:  Isolation

Equipment:  Barbell

How to perform the exercise:  To perform the barbell upright row, the athlete should grip a barbell with an overhand grip in the standing position. The athletes arms should be positioned in front of the athlete so that the hands are about six inches apart and that the palms face the body during the lift. The athlete will lift up on the barbell shrugging up the shoulders and allowing the upper arm to become parallel to the ground. The athlete will have to bend at the elbows to reach this position. The top position is reached when the athlete comes close to or just above the collar bone. This depends on the athlete arm length and muscular makeup.

Spotting the exercise:  To spot the barbell upright row the spotter should stand in front of the athlete, and should the athlete begin to struggle the spotter can apply upward force on the bar to assist with completion of the repetition.

Sport specific application: The barbell upright row can be suitable for sports such as rowing that require a pulling motion for maximal performance. This exercise will train supporting muscles of the actual rowing motion which could increase overall rowing endurance, strength, and power. *Note this exercise may not be suitable for individuals with rotator cuff issues.