Description

The barbell upright row v.3 is a compound exercise that primarily targets the shoulders and traps, while also engaging the biceps and forearms. It helps in improving shoulder strength and stability.

Starting Position

Stand with your feet hip-width apart, knees slightly bent. Hold a barbell with an overhand grip, hands shoulder-width apart, arms extended down in front of your thighs.

Technical Execution

Slowly lift the barbell towards your chin, keeping it close to your body and elbows pointed out to the sides. Pause at the top, then lower the barbell back to the starting position with control.

Range of Motion

The range of motion should be from the starting position with arms fully extended to lifting the barbell towards the chin without excessive shrugging.

Variations

Variations can include using dumbbells instead of a barbell, incorporating a pause at the top of the movement, or performing the exercise on a cable machine.

Common Mistakes

Common mistakes include using excessive weight, shrugging the shoulders, and swinging the body to lift the barbell. It's important to maintain proper form throughout the movement.

Practical Advice

To prevent injury, start with lighter weights and focus on mastering the form before increasing the load. Engage your core and keep a neutral spine position.

Additional Notes

Avoid jerky movements and control the weight throughout the exercise. It's recommended to perform a thorough warm-up for the shoulders and upper body before starting.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

shoulders

Secondary Muscles