Barbell Upright Row

Shoulders Tier A for Shoulders Barbell Compound Pull

Try it now

3sets

10-12reps

75srest

~4.3kcal/min

ShouldersA Side Deltoid Upper Trapezius

TrapsB Biceps Upper Back

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Side of the shoulders and upper traps.

Key cue (the coach says it during the set)“Elbows lead, pull to chest height only.”

Tempo · Up 1 s · down 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in WristsWrists bending hard. Use a wider grip, rope or dumbbells.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Keep your elbows higher than your wrists throughout the pull.
A grip at shoulder-width or wider and stopping at chest height is easiest on the shoulders.
Use collars on the bar and warm up with lighter sets first.