Barbell Upright Row
Learn how to do Barbell Upright Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Barbell Upright Row is a Short bar exercise that primarily targets the Traps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Barbell Upright Row
1 - Load the bar properly and don't forget to add the safety clips.
2 - Legs apart, arms straight, hands on the center grip, and back straight.
Nice, you're in the starting position 👌
3 - Now, pull the bar along your body by raising your elbows as high as possible while squeezing your shoulders and traps.
4 - Return to the starting position while breathing in.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by Barbell Upright Row
Equipment
- Short bar
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Barbell Upright Row
- Type
- Short bar exercise
- Primary muscle
- Traps
- Secondary muscles
- None
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Shoulders Exercises
FAQ: Barbell Upright Row
What muscles does Barbell Upright Row work?
Barbell Upright Row primarily targets the Traps.
How do you do Barbell Upright Row correctly?
How to perform this exercise correctly 😎 1 - Load the bar properly and don't forget to add the safety clips. 2 - Legs apart, arms straight, hands on the
Is Barbell Upright Row good for beginners?
Barbell Upright Row has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Barbell Upright Row?
Barbell Upright Row requires: Short bar.
What are the benefits of Barbell Upright Row?
Barbell Upright Row strengthens the Traps, builds functional strength using Short bar. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Barbell Upright Row?
Similar exercises to Barbell Upright Row include Arm Circles – Small to Large, Barbell Front Raise., Dumbbell Arnold Press – Seated, Dumbbell Bent Over Reverse Fly. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Barbell Upright Row better than Arm Circles – Small to Large?
Both Barbell Upright Row and Arm Circles – Small to Large target the Traps. Barbell Upright Row uses Short bar, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
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