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MUSCLE BUILDING PROGRAM REVIEW

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Barbell Upright Row

The barbell upright row is a good multi-purpose lift that should be part of your weightlifting program.

Muscles Worked

The main muscles involved in the barbell upright row are:

• Deltoids (shoulder)

Support is provided by:

• Back
• Biceps

Other muscles are indirectly involved, as the body is balanced in an upright and stable position.

Barbell Upright Row Technique

• Stand up straight, knees slightly bent
• Feet flat on floor, shoulder width apart
• Overhand grip, shoulder width or narrower
• Let arms extend down to thighs
• Pull up
• Keep bar close to body
• Raise to chest
• Elbows high
• Lower slowly
• Breathe

Barbell Upright Row Notes

• Do not rock back and forth
• This exercise does put some stress on the forearms and wrists, so do not over lift if you have tendonitis in those areas.
• Remember to breathe. Whether you breathe in or out at a certain point is less important than making sure you are actually breathing during the exercise.
• Do not put on more weight than you can properly lift! Bad form and injury invariably follow.

 

 

 

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