Upright Row (Bb)


Muscle Worked

Primary -- Upper part of trapezius, deltoids, greater rhomboid Secondary-biceps.


  • Stand upright with feet parallel, with arms slightly bent holding a barbell (Bb).
  • Palms should be facing inwards towards your legs, with arms being shoulder with apart.
  • Pull the Barbell upwards in a straight line, close to your body but not touching it.
  • Elbows should move outwards, always above your hands and Barbell.
  • In the end position, your hands should be about the level between your chest and chin with the elbow at ear level.
  • Slowly, return, till your elbows are lowered last.


  • Remember to keep your back straight throughout the motion.
  • Slowly perform the motion, feeling the muscles being worked.