Upright Row (Barbell)
Also called Barbell Upright Row, BB Upright Row
How to do it
Stand tall holding a barbell in front of your thighs with an overhand grip. Pull the bar upward close to your body by leading with your elbows until it reaches lower-chest height, pause briefly, then lower under control. Keep your wrists neutral and avoid shrugging or pulling higher than your shoulders tolerate.
Setup
Stand tall with the bar at your thighs in an overhand grip around shoulder width or slightly wider. Keep wrists straight, shoulders down, ribs stacked, and elbows free to travel outward.
Where you should feel it
Across the middle shoulders and upper traps with the biceps assisting. Stop the pull below any pinching and do not force the elbows far above shoulder height.
When to use it
Use for combined delt and trap hypertrophy when the movement feels comfortable at your chosen grip width. Keep loads moderate for controlled sets of 8-15 reps.