How to do a Barbell Upright Row – Benefits, Proper Form, and Tips

  • By: gymtrix
  • Date: September 20, 2022
  • Time to read: 3 min.

Upright rows are a great exercise for building strength and muscle in the shoulders, upper back, and arms.

When done properly, they can also help to improve your posture.

Here’s everything you need to know about how to do upright rows, including the benefits, proper form, and tips for using a barbell.

The benefits of Barbell upright rows

As someone who is looking to improve their overall fitness and athleticism, adding Barbell upright rows to your routine is a great way to achieve these goals.

Some of the key benefits of this exercise include:

Increased strength in the deltoids – The deltoids are the muscles that make up the shoulder, and performing Barbell upright rows helps to increase their strength. This can help improve overall shoulder stability and movement.

Improved shoulder flexibility – By performing this exercise, you can improve your shoulder flexibility, which will help you move through a greater range of motion when performing other exercises or activities.

Increased muscle size – The Barbell upright row is a great exercise for increasing muscle size in the shoulders. This can help improve your overall appearance and help you look more athletic.

Improved core stability – The upright row also helps to improve core stability, as it requires you to maintain good posture and balance throughout the movement. This can help you stay stable during other exercises and activities.

Increased metabolic rate – The Barbell upright row is a high-intensity exercise, which means that it causes your body to burn more calories after you finish training. This can help you lose weight or maintain your current weight more easily.

How to Do upright rows With Proper form 

When you are doing barbell upright rows, make sure that you do them with proper form. This will help to ensure that you are getting the most out of the exercise and avoiding any potential injuries.

To do barbell upright rows with proper form:

1. Stand with your feet hip-width apart and hold a barbell in front of your thighs, with your palms facing your body.

2. Bend your elbows and pull the barbell up towards your chest, keeping your back straight and your elbows close to your body.

3. Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position.

Tips for improving your Barbell upright row technique

When you are performing the barbell upright row, it is important to maintain proper form in order to get the most out of the exercise and to avoid injuries.

Tips for improving your technique:

1. Keep your back straight and pull the bar towards your chest, rather than pulling your shoulders up towards the bar.

2. Keep your elbows close to your body and don’t let them flare outwards.

3. Focus on using your back and shoulder muscles to lift the weight, rather than using your biceps.

4. Don’t lift the weight too high – aim to keep it at shoulder height or below.

5.Pause for a second at the top of the lift before slowly lowering the weight back down.

6. Breathe in as you lower the weight and breathe out as you lift it.

7. Make sure that you use a weight that is challenging but not so heavy that you can’t maintain proper form.

How to incorporate Barbell upright rows into your workout routine

Barbell upright rows can be performed as part of a full-body workout or as part of a split routine focusing on the upper body.

If you are doing a full-body workout, you could perform 3 sets of 8-12 reps of the exercise, with 1-2 minutes of rest between sets.

If you are doing a split routine, you could include the exercise in a shoulder or upper body workout, performing 3-4 sets of 8-12 reps.

When first starting out, it is important to use a light weight so that you can focus on perfecting your technique. Once you have mastered the proper form, you can gradually increase the weight.

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post

How to do a Barbell Rear Delt Row – Benefits, Proper Form, and Tips

Next Post

How to do a Behind the Neck Press – Benefits, Proper Form, and Tips