- Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.
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Review: Upright Barbell Row
Jan 18, 2013 11:45 AM: i like this workout ...may i knw is trapz work more than shoulders in this workout
of people found this review helpful
Review: Upright Barbell Row
Sep 9, 2012 7:21 PM: I really like this one. It gets an awesome burn in traps and all parts of your delts. It hurts my wrists when I use a barbell or dumbbells. I like using an EZ bar.
of people found this review helpful
Review: Upright Barbell Row
Aug 31, 2012 11:22 PM: Like upright barbell row go heavy not. To high
of people found this review helpful
Review: Upright Barbell Row
Apr 9, 2012 10:35 AM: Good.
of people found this review helpful
Review: Upright Barbell Row
Apr 4, 2012 12:48 PM: love this exercise
of people found this review helpful
Review: Upright Barbell Row
Feb 20, 2012 1:51 AM: Great exercise for the shoulders and traps
of people found this review helpful
Review: Upright Barbell Row
Jan 17, 2012 5:27 PM: This is my favorite for shoulders i bring the bar up just a little higher than my chin. And if I do it right after curls I can get a nice burn in my biceps and forearm too.
of people found this tip helpful
Tip: Upright Barbell Row
Dec 29, 2011 4:31 AM: Excellent exercise, especially because its a pulling exercise on a push day, if your training it with the chest and tri´s. And with an ez-bar you can change the position of your hands to! Only thing I wouldn´t do, lifting it above shoulder height..... Shoulders mostly don´t...+See More
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Tip: Upright Barbell Row
Nov 16, 2011 11:10 AM: its a good workout to have when you want to position your hands in a different way instead being use to the EZ bar. Other than that, keep it lite and don't try to go high. Just keep it slightly above your nipple height.
of people found this tip helpful
Tip: Upright Barbell Row
Aug 6, 2011 4:40 AM: In the lower position pump out your traps and in the higher position make sure your entire shoulder girdle is lifted up by your traps...