Movement overview

The Barbell Narrow Grip Upright Row is a compound exercise targeting the shoulders and upper back, with secondary engagement of the biceps and forearms. It involves lifting a barbell vertically along the front of your body using a narrow grip, emphasizing the deltoids and trapezius muscles.

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, hands positioned close together.
2. Keep your back straight and core engaged throughout the movement.
3. Lift the barbell vertically along your body, leading with your elbows until they are at shoulder height.
4. Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
5. Lower the barbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Technical tips

• Maintain a narrow grip to maximize shoulder and upper back engagement.
• Focus on lifting with your elbows rather than your hands to target the correct muscles.
• Avoid swinging or using momentum; keep the movement controlled and steady.
• Keep your shoulders relaxed at the start to prevent unnecessary tension in the neck.
• Exhale as you lift the barbell and inhale as you lower it for optimal breathing technique.