Barbell Standing Upright Row - How To Guide And How To Minimize Injury

Barbell Standing Upright Row – How To Guide And How To Minimize Injury

Barbell Standing Upright Row definitely is an ideal activity to activate your Deltoids. Would you really like to use outstanding form and build your Deltoids easily? You need to use our article so that you start out immediately.

Barbell Standing Upright Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Lateral
  • Other Muscles (Secondary) Worked: Biceps Brachii, Brachialis, Brachioradialis, Deltoid – Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic or Auxiliary

Barbell Standing Upright Row Procedure

  • Grab the bar with a shoulder-width overhand grip.
  • Next, pull the barbell to your chin with your elbows leading up.
  • Allow your wrists to flex as you raise the bar.
  • At the top ensure your elbows are higher than the wrists.
  • While keeping your back straight slowly return the barbell to the starting position.
  • Repeat until your set is complete.

Muscles Used

Target (Agonist)

  • Deltoid, Lateral


  • Biceps Brachii
  • Brachialis
  • Brachioradialis
  • Deltoid – Anterior
  • Infraspinatus
  • Rhomboid
  • Serratus Anterior
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle

Dynamic Stabilizers

  • None


  • Levator Scapulae
  • Trapezius – Upper

Antagonist Stabilizers

  • None


When you wish to achieve the optimum benefits, you will want to focus on these simple tips. Equally important, whenever you want to minimize your chance of injuries, you will ideally adhere to these tips.

  • Balance The Weight To Make Sure You Exercise Symmetrically.
  • help reduce muscle soreness by conducting only a few minutes of cardio focusing on your target muscles to finish your workouts. This cardiovascular exercise is removing much of the lactic acid. Subsequently, you shall be enhancing your healing period.
  • Alternate Your Training Sets Randomly With Varied Weight And Repetition Combinations. For instance 3 set of 8-12 for a few weeks then 5 sets of 5 reps for a week or two.
  • Slow All Rep To Just Under 6 Seconds For Every Contraction And The Same For The Extension, To Speed Up Your Exercise Session. So that you will generate mass, you need to increase the amount of time under strain of your target muscle tissue. Going slower your rep will raise the time period under strain. Numerous research papers have found that about 5 seconds of extension and contraction is the ideal time to provide optimum benefit for developing muscle bulk. You want to add this method now and again, although not every time you lift.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to keep from making these general mistakes to support effective form and strength gains. Equally important, when you stop these problems you will prevent the odds of receiving injuries.

  • Stop Trying To Make It To Easy. The only way to improve strength will be to challenge yourself.
  • Don’t Relax Your Abs. Maintaining your abs tight to protect your back by maintaining your internal pressure.
  • You Must Not Dismiss Your Own Pains. Sore muscle tissue and an injury pain are definitely not always the same. Whenever you experience discomfort any time you are exercising you should stop, or you could simply just make this injury more serious.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Standing Upright Row Recap

So now you should execute barbell standing upright row effectively. Next add barbell standing upright row as a piece of your scheduled resistance training regime to grow your Deltoids.

Share This Barbell Standing Upright Row Tutorial By Pinning This Image

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By |