Is the barbell upright row bad for shoulders?

When performed with proper form and within a safe range of motion, it is not inherently bad for shoulders. However, individuals with pre-existing shoulder issues should modify the movement or opt for alternative exercises.

Can I perform upright rows with dumbbells instead of a barbell?

Yes, the Dumbbell Upright Row allows for a more natural range of motion and reduces wrist strain, making it a good alternative.

How wide should my grip be for an upright row?

A shoulder-width grip is a common default. In an EMG study of 16 weight-trained men, a grip about twice shoulder width produced more deltoid and trapezius activity and less biceps activity than a shoulder-width or narrow grip, and a wider grip also keeps the shoulders less internally rotated at the top. Very close grips do the opposite and tend to be harder on the wrists.

How high should I pull the bar?

Pull until your elbows reach about shoulder height, which usually puts the bar around upper-chest level. Driving the elbows higher while the upper arms are internally rotated narrows the space under the acromion and raises the risk of shoulder impingement.

Barbell Upright Row

What Is the Barbell Upright Row?

Barbell Upright Row is a compound exercise that primarily targets the lateral deltoids (middle head) and trapezius, while also engaging the biceps and forearms to a lesser extent. It is an intermediate-level movement that can be performed using a straight barbell or an EZ-bar.

The primary difference between using a barbell and an EZ-bar is the wrist positioning. The EZ-bar variation has a slightly curved grip, which may reduce wrist strain and provide a more comfortable hand position, making it a preferred option for individuals with wrist discomfort. The straight barbell, however, lets you set your hands at any width, and a wider grip shifts more of the work to the deltoids and trapezius while reducing biceps involvement.

This exercise is commonly used to build upper body strength and enhance shoulder definition. It is particularly effective for developing the traps and deltoids, which contribute to broader shoulders. The movement looks simple, but it raises the arms while the shoulders are internally rotated, and pulling the elbows well above shoulder height can pinch the structures at the top of the shoulder. It suits lifters with pain-free shoulders who can keep the elbows at about shoulder height, while anyone with a history of shoulder impingement may prefer a gentler lateral deltoid exercise.

Muscles Worked

MuscleActivation

Deltoid: Primary
Upper Trapezius: Primary
Biceps Brachii: Medium
Brachialis: Medium
Lower Trapezius: Low
Brachioradialis: Minimal
Serratus Anterior: Minimal

Instructions

Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing your body) at about shoulder width.
Keep your back straight and engage your core while letting the barbell rest in front of your thighs with extended arms.
Lift the barbell straight up toward your chest, keeping it close to your body and leading with your elbows.
Stop when your elbows reach about shoulder height, with the bar around upper-chest level and your elbows higher than your wrists.
Pause briefly at the top, then slowly lower the barbell back to the starting position in a controlled motion.
Repeat for the desired number of repetitions.

Common Mistakes

Lifting Too High
Pulling the elbows above shoulder height can put unnecessary stress on the shoulders and increase the risk of impingement, so stop when the elbows reach about shoulder height.
Gripping Too Narrow
Placing the hands close together forces the shoulders into more internal rotation as the elbows rise, which can increase impingement risk, so keep the grip at about shoulder width or slightly wider.
Using Excessive Weight
Lifting too heavy compromises form and increases injury risk, so start with a manageable weight and focus on technique.
Leading With a Shrug
The upper traps are meant to work in this lift, but hiking the shoulders toward the ears before the elbows rise takes work away from the deltoids, so lead with the elbows and let the shoulder blades rise naturally near the top.
Using Momentum
Swinging the barbell or using body momentum reduces effectiveness, so perform the movement slowly and with control.

Injuries

Barbell Upright Row is a medium risk exercise when performed with proper technique. Most of the stress lands on the shoulders, because the movement raises the upper arms out to the sides while they are turned inward. That position narrows the space under the acromion and can pinch the rotator cuff tendons, which is known as subacromial impingement. The wrists, neck and upper traps are the other common strain points.

The main safeguard is how high you lift, and a review in the National Strength and Conditioning Association's journal recommends raising the elbows only to just below shoulder height. End each rep when your elbows reach about shoulder height, roughly 90 degrees, instead of aiming the bar at your chin, because pulling the bar to chin level with a close grip drives the elbows well above the shoulders. A grip at shoulder width or slightly wider is generally easier on the shoulders than a close grip and puts more of the work on the deltoids and traps. A straight bar can put strain on the wrists, so if they bend sharply at the top, widen your grip or switch to an EZ Bar Upright Row. Neck and upper trap tension usually comes from using too much weight and shrugging or jerking the bar up. Maintaining proper alignment and controlled movement helps prevent strain.

If the barbell version bothers your shoulders or wrists, a Cable Upright Row or a Dumbbell Upright Row lets your hands and wrists find a more comfortable path. A Dumbbell Lateral Raise stopped at shoulder height trains the side delts with less inward rotation of the upper arm, and a Barbell Shrug loads the upper traps without raising the arms at all. Add load to the barbell upright row in small increments, and only while you can keep your elbows at shoulder height and every rep controlled.

Stop the set if you feel a pinching or sharp pain at the front or top of the shoulder as your elbows rise, pain that spreads down the outside of the upper arm, or wrist pain that does not ease when you change your grip. If shoulder pain lingers after training or comes back every session, take a break from the movement and see a qualified healthcare professional before loading it again.

Overview

Primary Focus: Shoulders
Equipment: Barbell
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: Is the barbell upright row bad for shoulders?: When performed with proper form and within a safe range of motion, it is not inherently bad for shoulders. However, individuals with pre-existing shoulder issues should modify the movement or opt for alternative exercises.
Q: Can I perform upright rows with dumbbells instead of a barbell?: Yes, the Dumbbell Upright Row allows for a more natural range of motion and reduces wrist strain, making it a good alternative.
Q: How wide should my grip be for an upright row?: A shoulder-width grip is a common default. In an EMG study of 16 weight-trained men, a grip about twice shoulder width produced more deltoid and trapezius activity and less biceps activity than a shoulder-width or narrow grip, and a wider grip also keeps the shoulders less internally rotated at the top. Very close grips do the opposite and tend to be harder on the wrists.
Q: How high should I pull the bar?: Pull until your elbows reach about shoulder height, which usually puts the bar around upper-chest level. Driving the elbows higher while the upper arms are internally rotated narrows the space under the acromion and raises the risk of shoulder impingement.