Upright Barbell Row
- Primary musclesShoulders
- EquipmentBarbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Upright Barbell Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand tall holding a barbell with an overhand grip about shoulder-width apart, resting it against the front of your thighs with a slight bend in your elbows.
Exhale and lift the bar straight up close to your body, leading with your elbows.
Keep your elbows higher than your wrists as the bar rises toward your chin.
Pause briefly at the top while your torso stays still.
Inhale and lower the bar slowly back to your thighs, then repeat for the planned reps.
Stop at about chest height if you feel pinching in your shoulders. Higher is not always better.
Swinging the hips to start the bar means the load is too heavy for strict form.
A cable bar on a low pulley or dumbbells work too, once the movement feels comfortable.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.