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Barbell upright row

This is a basic exercise for your trapezius and will help to build a strong back.

Grasp a barbell with a grip slightly less than shoulder width. The bar should be resting on your thighs with your arms extended and a slight bend in your elbows. Keep your back straight.

Exhale and use the traps to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it as much as you can. Your elbows should drive the motion, and should always be higher than your wrists.

Inhale and lower the bar back down slowly to the starting position.Repeat.

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16 thoughts on “Barbell upright row

  1. Awesome 👍🏻👍🏻

    1. Thank you 😊

  2. Chape!
    They good job my man 🙂 I did the one arm upright row today on the smith machine. It was a good workout. I do the upright row quite a bit using cables too! 🙂

    Shay-lon

    1. Good!! A good back is more than lats 😉
      I try to alternate, one month barbell, one month cables 🙂

      1. Oh alright, variation is good! good job Chape 🙂
        I love back muscles chape!

      2. Thank you 😉 It´s the best way I know to avoid boredom…but of course I´m open to suggestions 😀

      3. Nope, not suggestions over here! lol *whistles while walking away* lmao

      4. 😂😂😂😂😂

  3. Hi! I nominated you for he Versatile Blogger Award ,I hope you accept!
    https://zavifashion.wordpress.com/2017/02/21/versatile-blogger-award/

    1. Thank you so much!! 😉

  4. I do those too man. Is there a way that you know of to calculate the weight to put on the bar.

    1. Ok, I’m going to tell you the best method 😉
      Do a couple of sets of the exercise as warm-up, starting with a light weight and increasing each set until the weight is challenging to complete the set but you control it up and down. That’s your weight and next time you go straight to that weight and skip the “warm-up” sets.

  5. Is there a reason to do this with a barbell instead of dumbs?

    1. Yes 🙂 Not just this exercise but in general, there are some differences if you use barbells, dumbs or cables.
      First, your brain activates different neuronal chains if your both arms work together to lift a weight (barbell) or if each arm handles a weight (dumbbells).
      Second, The range of motion is usually slightly different (also doing chest press, back rows, biceps curls) if you use barbell or dumbbells. Try both versions in your next workouts and feel it yourself 🙂
      Third, there is always a weak side and a strong side of the body. If you work with a barbell, the strong side will help the weak side. Using dumbbells, the weak side rules: you use dumbbells you can handle with both sides and you stop when the weak side is done, right?
      Fourth, you´ll always be able to lift more weight using a barbell.
      Did I answer your question?

      1. Thanks, I’ll give it a shot.

      2. Great, welcome! Please, let me know if I can help with something else 😉
        Happy workout 🙂

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