Barbell Upright Row – An Entire Guide With Form Tips


How To Perform the Upright Row Exercise Tutorial

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STOP doing this exercise? Upright Row form, technique with Barbell or Dumbbell

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World’s Most Dangerous Exercises! (UPRIGHT ROWS)

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How to Perform the Barbell Upright Row. Begin by placing a barbell on the floor or rack pins and selecting the appropriate working weight. Ensure you add an even amount of weight to both sides of the bar. don’t place 10lbs on one sides and 25lbs on the other side. Uneven loading won’t improve your gains and will likely lead to an injury.

Barbell Upright Row – Your Guide to Form, Tips, and Variations. The Upright Barbell Row is an exercise for the development of the shoulders and trapezius muscles. It is fundamental a weight lifting shoulder exercise performed while standing, holding a weight hanging down in the hands and lifting it straight up to the collarbone.

In addition to strengthening and sculpting the shoulders, mastering the barbell upright row can help you with those bigger lifts like squats and deadlifts. Form Tips Bracing your core during this movement can help you reduce any strain on your lower back, and will ensure the focus of the exercise is on your delts. Upright Row Tips: Focus on keeping your elbows higher than your forearms. The elbows push the motion. Keep your body fixed throughout the set.

Don’t lean forward as you lower the bar, and back as you raise it. Movement of the body makes the upright row easier, and you will not get the most out of it. Stand with an upright torso holding a barbell in your hands with an overhand grip extended at arm’s length. 2. Grab the bar with a slightly narrow than shoulder-width grip. The barbell should be placed on your thighs, and your elbows.

How to Perform the Barbell Row. Begin by placing a barbell on the floor, selecting the appropriate working weight, and adding an even amount of weight to both sides of the bar. don’t place 55lbs on one side and 35lbs on the other side of the barbell; doing so won’t improve your gains and will likely lead to an injury. Avoid excessively rounding your back as you perform the barbell bent-over row. Instead, keep your chest up and engaged core to maintain a neutral back.

Avoid letting your shoulders roll forward as you row the weight up; this internally rotates your shoulders. Instead, lighten your weights. This is the definitive guide to proper form on the Barbell Row. Watch from 22:40 for the Barbell Row tips.

Yates Rows are Barbell Rows with an upright torso and underhand grip. The weight hangs in the air and doesn’t return to the floor until your set is over. Your torso is 45° incline instead of horizontal.

Upright Row Exercise Guide – Stand Tall Step 3. Elbows Up. Pull the elbows upwards and slightly out, keeping the barbell close to the body. Be sure not to let the barbell go out away from the body. The gripping muscles, the external rotators, the serratus anterior, upper and lower traps to a lesser degree, and more.

Allow the wrists to hang and grip normally, so no active wrist extension. Take a slightly wider than shoulder width grip but not much wider. Your hands should be outside your thighs.

List of related literature:

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

To perform deadlifts properly, keep the low back slightly arched while bending the knees and grabbing the barbell with a shoulder-width grip (a).

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

The outer back responds to Rows done with a narrow grip because with a narrow grip the handles or bar allows you to go back no farther than the front of the torso and shortens the range of motion.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

You should not make the mistake of resting the wooden bar across the back of the neck; the correct form is to rest it on the back of the shoulders and the trapezius muscle.

“Stretching Exercises Encyclopedia” by Isabel Arechabala, Oscar Morán Esquerdo
from Stretching Exercises Encyclopedia
by Isabel Arechabala, Oscar Morán Esquerdo
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Start out by holding the bar using an overhand shoulder-width grip.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Once you find your ideal stance, set up with the bar touching your shins (or very close to your shins), hinge forward from your hips, externally rotate your hips as you descend (turn your knees outward), and form your grip on the bar.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Second, you need to start with the strict pull-up (see page 229) and address the basics before you start swinging from the bar.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

TRAINER’S TIP you don’t have a corner in which to place the bar—ordon’t wantto START POSITION E Place one end of an Olympic barbell in the corner of the room at an angle or under the handle of a heavy dumbbell.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

If you’re new to the barbell squat, I recommend you start with the low-bar position and only go high bar if it’s too uncomfortable.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • is there any way to recover from the issues caused from doing this exercise long term? i’ve been doing this exercise for quite a while and now im having the exact pains jeff mentioned.

  • Ok he’s right. You get pinched nerves in the forearms and inflamation in the shoulder joints with this. That being said, I still going to continie to do them occasionally becase of the results.

  • Crazy I always did this exercise with no problems I was looking up the right grip position come to find out ima have to give up this exercise damn lol

  • The reason I like BuffDudes is cause your tutorials are short to the point and I love the vibe. Props to the artist as well! Also greetings from Japan haha!

  • Basically here is what he is trying to tell you in 7 minutes:

    Ditch the barbell and stick to DUMBBELLS. That is the whole point of the video. Barbell = Bad for JOINTS. Dumbbell= Good for JOINTS.

    Stick to dumbbells to protect your joints. Ditch the barbell movement,.

  • Jeff I’m a gym guy, and I’ve been working out since I was about 14, I’m 19 now and I’m pretty lean and muscular but I’m 5’6 like you and I’m not nearly as big as you, I was wondering if you could do a nutrition video for bulking, I want to get big

  • got straight to this video after having a shoulders pain when I tried upright rows a few days ago. I started to notice that my shoulders pain always had upright rows involved. Will stop it from now on. Just my personal experience after 6 years of working out.

  • You might be the reason why we’ll have a few Healthy In shape 70-80 year olds. Your teqn along with Healthy eating I believe is the secret. Also please start praying Mr. Jeff. Believe in Jesus Christ. And read the Bible to start at least once a month. Please promise us that. Like if you seen this so I know.!

  • Thanks mate, I started to try doing band upright rows the other day and instantly had shoulder pain. Guess I know why now! Thanks for the alternative, love your videos!:)

  • There have been occasions when I have exercised incorrectly and have suffered the consequences, it is always wise to know the correct way and thanks to this video i now know.

  • The bad thing is i do this movement for a living. Im a builder and in the uk we build with concrete blocks, you do this exact movement to lift the blocks up and over your building line.

  • For more effective tips please visit at this link

  • God Bless. This is my school email-I’m on my school’s baseball team. If I didn’t see this video, I could’ve seriously messed up my shoulder, and had to take tons of time off before being able to throw again.

  • You are a moron shoulder inpegments is an injury the excorse isn’t smart the elevation with international rotation not a good combation

  • use an EZ bar its easier on the wrists dont go past nipples and dont snatch the weight do it slow and steady and you will not injure your shoulder. its a dangerous exercise because idiots try to overload the bar and yank it all the way to their chin if you cant do it slow and hold form drop plates. i been doing uprights for 6 or 7 years no issues.

  • Now that exercise selection is limited due to the quarantine, i’ve been experimenting with the 20-30 rep range. It really does work!!!

  • This exerciseis SO HORRIBLE that I was able to feel it was wrong even being myself a TOTAL NEWBIE. I quickly realized it was hurting me instead of making me stronger. I swear I first realized it was just plain WRONG and then went online and confirmed what I had learned intuitively by doing it: it’s a horrible exercise; do NOT do it; never; forget it; pure abomination; evil; stupid; you name it.

  • I’m here from London Real, from the month ago interview. But I’ve seen it before. Loved your channel for many years, and still do, even more so! Even with resistance bands probably is bad. I do feel it’s weird when I’ve done them. I’ll stop now. Thanks! <3 #GoVegan #GoAgnostic #Yoga #XiaomiBand4 #ResistanceBands #Calisthenics #Fasting <3

  • Learned this before I started to work out end of the ’90s. Was doing martial arts in those days when 2 friends signed up at a local gym and went all out. In their teenage years so that already was risky. One guy got a chronical bursa infection after almost a year of working out because of upright rows. He could not swim nor workour ever since.
    Funny thing was that in those days I worked during school vacation in a local meat factory. Quite heavy work lifting frozen blocks of meat (25kg each) for almost 6-7 hours. Because of a disk hernia in my lower back I had to lift these blocks in a responsible way in order not to risk further injury to my back. So I used my arms, legs and did no rotating tilts and did push-ups at home. My gains were on par with my 2 friends and they were so surprised ��

  • My issue with these types of videos, is when you demonize an excersize that just needs to be done right. Like shit, maybe deadlifts shouldn’t be done due potential for back injury or bench for the shoulder and pec injury potentials. Just do the fucking excersize right. Damn,

  • Hey I wanted to thank you for this video. I just started back on weights, after a long hiatus, and wanted to make sure my form was correct for these upright rows. Unfortunately I had completed my workout before watching your video. And sure enough this morning I woke up with pain in that joint on my shoulders, EXACTLY as you described. Had I not seen your video I wouldn’t have known I was damaging my shoulders, not building them. Will not be repeating the experience, thanks to you! ��

  • I’m 55 and was very close to buying your old school muscle program. I decided to read the terms and conditions. Did I read correctly that most people will gain weight/fat and not get the results you’re advertising? Please clarify this for me.

  • Just found your channel but I love how honest you are when you explain things. There’s no magic, nothing to sell, just straight forward advice and tips to make things easier.
    Sometimes we get so caught up in our workouts that over years we develope bad habbits or dont even realize some of the stupid things were doing.

  • People bash AthleanX, but you all need to understand that he’s a physical therapist. His whole training style is to eliminate injury risk as much as possible. Literally every single physical therapist I have ever spoken to has said to eliminate upright rows due to higher impingement potential. For me: I choose to eliminate as much stress on my shoulders as possible, because upright rows have hurt me in the past and they feel extremely uncomfortable now. For others, it’s probably not a big deal as long as you don’t abuse the exercise.

  • Wow this is a very good suggestion about The Upright Row How To Do It Properly & Avoid Injury. I will try to follow your suggestion properly guys.

  • My rear delts are very weak and I have dislocation issues with external rotation. How can I strengthen my rear delts without fear of dislocation and prevent injury in the future?

  • Upright row is actually not a dangerous exercise, it’s just that many of u including Jeff is doing it wrong. Before u haters come at me, hear me out first.

    I have been doing up right row 4 X 12 2 times a week for almost half a year and have felt zero pain. When I saw this video, I was applaud and saddened.

    That was when i realised he, the one who have appropriate degrees in this field as well as a pysio therapist, have done this exercise wrongly.

    I believe when all of u who feel pain when doing the upright rows do it with your wrist 10 inches away from your torso (mimicking zombies arm posture)
    I do feel pain when I do raise my hand that way too.

    The correct way is to keep your wrist as close as possible to your torso and pull up, your elbows shouldn’t exceed the height of your shoulders. If U do it this way, u shouldn’t feel any pain At All.
    From the video, u can see that Jeff’s wrist is actually away from his body, it should be almost touching your torso.

    Jeff nippard’s video also supports everything i have said, be rest assured and continue doing the upright rows. I just felt the need to address this.

  • I’ve tried attaching 2 straps on the bar and put my wrist through the strap (fists facing each other), so my wrist is always at the same level as my elbow when I do upright row. Is this OK?