Normal-Grip Upright Barbell Row

a.k.a. Upright Rows

Differentiation: Mechanics

This variation of a standing row is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution helps you work your middle deltoids. You also grasp the Olympic bar with your hands slightly less then shoulder-width apart. Using this hand position ensures that your front deltoids, | middle deltoids, | and rear deltoids are being evenly worked.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with your feet shoulder-width apart.

7) Bend down to grasp the bar overhand

8) Raise the bar to standing position.

9) ...and hold it against your thighs - with your hands slightly less than shoulder-width apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the bar upward...

3) Keep the bar against your chest, while flaring your elbows outward.

4) Once you have lifted the bar as high as possible...

5) Hold this position for a count of one second.

6) Then, inhale as you slowly lower the bar

7) ...until the bar reaches waist level.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your head and back as straight as possible.

Keep the bar as close to your chest as possible when pulling up.

If possible, lift the bar all the way upward to chin level.

Keep your elbows flared out as you pull.

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Keep your elbow higher than your forearm during the lift.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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