Instructions

1

Stand with feet shoulder-width apart, holding a barbell with both hands using an overhand grip slightly wider than shoulder-width. Position the barbell at arm's length in front of your body with a slight bend in the elbows.

2

Engage your core and maintain a neutral spine. Slightly retract your scapula and prepare to perform a rowing movement by initiating a pull from the shoulders.

3

Lower the barbell in a controlled manner by allowing your arms to extend forward and slightly downward, feeling a stretch in the latissimus dorsi muscles. Maintain a slight bend in the elbows throughout the eccentric phase.

4

Drive your elbows downward and backward, pulling the barbell toward your torso. Retract your shoulder blades and contract the lats, bringing the bar up to approximately mid-chest or lower sternum level. Squeeze the latissimus dorsi at the top of the movement before returning to the starting position.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESRhomboids, Trapezius, Posterior Deltoid, Biceps Brachii

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Latissimus Dorsi, the Barbell Upright Row is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Barbell allows for a smooth, natural resistance curve.

Benefits

Improves overall Shoulders stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Rhomboids, Trapezius, Posterior Deltoid, Biceps Brachii to maintain control of the Barbell.

Exercise Variations

Dumbbell Barbell Upright Row
Cable Barbell Upright Row
Banded Barbell Upright Row

Barbell Upright Row