Shoulders Exercise Guide
Barbell Upright Row
Target Muscle
Shoulders
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner
Step-by-Step Execution Instructions for Barbell Upright Row
- 1. Stance & Rack Position: Set your posture upright for Barbell Upright Row, squeezing glutes and brace your abs.
- 2. Initial Movement Path: Press or raise the resistance smoothly to target the deltoid heads during Barbell Upright Row.
- 3. Peak Contraction: Pause briefly at the top of the movement to maximize shoulder muscle tension.
- 4. Controlled Eccentric Return: Lower the weight slowly to starting position without letting momentum take over.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Deltoid Shoulders Guide
Explore full anatomy, movement mechanics, and targeted exercise list.
Targeted Workout Split
Upper Body Focused Workout
See how Barbell Upright Row integrates into a weekly training split.
Alternative Exercise
Dumbbell Lateral Raise
Compare execution form and muscle activation patterns.
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