Back
The main area this variation is designed to train.
Exercise guide
Upright Barbell Row
Learn how to do the Upright Barbell Row exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Upright Barbell Row
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
- Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
- Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent Over Barbell Row
Bent Over Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseBent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a beginner strength that mainly trains your back using barbell.
View exerciseBent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a beginner strength that mainly trains your back using barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Upright Barbell Row.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Upright Barbell Row work?
Upright Barbell Row mainly works the back. It can also involve arms depending on your setup and range of motion.
Is Upright Barbell Row beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Upright Barbell Row?
You will usually need Barbell for this variation.
How should I progress Upright Barbell Row?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.