Barbell Upright Row (version 2)

Barbell Upright Row (version 2)

The Barbell Upright Row (version 2) is a versatile exercise that targets the shoulder, upper back, and bicep muscles. This compound movement is performed with a barbell, making it a great option for those looking to increase upper body strength and build muscle definition. By incorporating this exercise into your routine, you can enhance your overall upper body strength and aesthetic appeal. The Barbell Upright Row primarily engages the deltoids, specifically the lateral and anterior heads, which are responsible for shoulder abduction and flexion. Additionally, this exercise activates the trapezius muscles, which assist in scapular retraction and elevation, as well as the bicep brachii muscles located in the upper arm. Performing the Barbell Upright Row (version 2) regularly can lead to improved posture and enhanced functionality in daily activities. It can also help individuals participating in sports that require shoulder strength, such as swimming, tennis, or volleyball. As with any exercise, it is important to maintain proper form throughout the entire movement to prevent injury. It is crucial to avoid excessive weight or strain on the neck and shoulders. We recommend seeking guidance from a fitness professional or watching tutorial videos to ensure you have the correct technique. Remember to always warm up before starting your workout and consult with a fitness professional or physician if you have any pre-existing conditions or concerns. Add the Barbell Upright Row (version 2) to your routine to increase upper body strength, create a balanced physique, and enhance your overall fitness level.


  • Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly narrower than shoulder-width apart.
  • Let the barbell hang straight down in front of your thighs, arms fully extended.
  • Keeping your core engaged and back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
  • As you lift, keep the barbell close to your body and your elbows pointed out to the sides.
  • Pause briefly at the top of the movement, then inhale and slowly lower the barbell back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core and keep your back straight.
  • Use a weight that challenges you but allows you to maintain proper form.
  • Control the movement by lifting the weight in a slow and controlled manner.
  • Avoid using momentum to lift the weight.
  • Keep your shoulders down and relaxed throughout the exercise.
  • Exhale as you lift the weight and inhale as you lower it.
  • Avoid shrugging your shoulders or excessive upward movement of the elbows.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • If you experience any pain or discomfort, consult with a fitness professional or trainer.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine