Barbell upright row

How to do it

1. Stand holding the bar with a pronated grip at shoulder width.
2. Let the bar hang in front of your thighs with your arms extended.
3. Pull the bar up, driving your elbows above your wrists.
4. Rise until the bar reaches upper-chest height.
5. Lower under control until your arms extend.

Common mistakes

• Raising the bar too high and stressing the shoulder
• Using hip momentum
• Letting the wrists rise above the elbows

Other variations

• Dumbbell upright row
• Cable upright row