Upright Barbell Row

Shoulders

Upright Barbell Row

LevelBeginner EquipmentBarbell MechanicCompound ForcePull

A vertical pull that raises a barbell along the front of the body to train the shoulders and upper traps.

Strength

Primary musclesShoulders

Secondary musclesTraps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand upright, gripping a barbell overhand with your hands around shoulder width.
2Let the bar hang against your upper legs, arms long, shoulders back.

How to perform

1Lift the bar toward your chest by raising your elbows up and out to the sides.
2Stop when the elbows reach about shoulder level.
3Hold briefly at the peak.
4Return the bar gradually to your thighs.