Movement overview

The Barbell Shoulder Grip Upright Row is a compound exercise targeting the shoulders and upper back, specifically the deltoids and trapezius muscles. This exercise involves lifting a barbell vertically along the front of your body to shoulder height, using a shoulder-width grip.

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip at shoulder width.
2. Keep your back straight and core engaged throughout the movement.
3. Lift the barbell vertically by leading with your elbows, keeping it close to your body.
4. Raise the barbell until it reaches just below your chin, ensuring elbows are higher than your wrists.
5. Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine and avoid swinging your body during the lift.
• Focus on using your shoulder and upper back muscles to lift the weight, not your arms.
• Keep your elbows pointed outwards and higher than your wrists throughout the movement.
• Control the descent of the barbell to maximize muscle engagement.
• Start with a lighter weight to ensure proper form before progressing to heavier loads.