Shoulders · Barbell
Barbell Upright Row
How to do the barbell upright row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Hold the barbell with an overhand grip, hands slightly narrower than shoulder-width. Pull the bar straight up to your chest, leading with your elbows. Lower it back down slowly, keeping the bar close to your body.
- 1Feel your traps and delts lifting the bar toward your collarbone
- 2Keep your elbows leading the movement and wrists straight
- 3Maintain a slight bend in your knees and a proud chest
Common mistakes
- Avoid pulling the bar too high; stop when elbows reach shoulder height
- Don't jerk or use excessive momentum; lift smoothly
- Avoid hunching your shoulders or rounding your back
Muscles worked
The barbell upright row mainly works the side delts and upper traps, with the biceps, forearms, and mid traps assisting.
- Side DeltsPrimary
- Upper TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- LatsMinor
- Upper AbsMinor
- Rear DeltsMinor
Barbell Upright Row strength standards
See how your barbell upright row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM117.5 lb
Silvere1RM202.5 lb
Golde1RM317.5 lb
Platinume1RM437.5 lb
Diamonde1RM507.5 lb
Champione1RM570 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the barbell upright row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.