Upright Row (Barbell)
Trains the traps, with help from the upper back and shoulders. You need a barbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Upright Row (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
2×12–15the shape they run most (1 session)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| PHAT | Back & Shoulders Hypertrophy | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Upright Row (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Upright Row (Barbell) trains
Technique
How to do the Upright Row (Barbell)
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed shoulder-width apart. Allow the barbell to rest against your thighs with your arms fully extended.
- Pull the barbell upward along the front of your body by bending your elbows and lifting your upper arms.
- Continue lifting the barbell until it reaches chest height, keeping your elbows higher than your wrists throughout the movement.
- Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Lead with your elbows to ensure proper muscle engagement and avoid wrist strain.
- Breathe steadily, exhaling as you lift the barbell and inhaling as you lower it back down.
- Avoid using momentum or swinging your body to lift the barbell.
Substitutes
Swap Upright Row (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Upright Row (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.