Standing Barbell Upright Row to Chest

Starting position

1. Stand tall with feet shoulder-width apart and knees slightly bent.
2. Grip the barbell overhand at shoulder width or slightly wider — a wider grip puts more work on the delts and is easier on the shoulder joints.
3. Let the bar hang at arm's length in front of your thighs.
4. Brace your core, open your chest and keep your shoulders down.

Execution

1. Exhale and pull the bar up along your body, leading with your elbows — they always stay above your hands.
2. Raise the bar to lower-chest height; your elbows end up about level with your shoulders, not higher.
3. Pause for a second without tipping your head back.
4. Inhale and lower the bar slowly, keeping it close to your body.

Common mistakes

• Grip too narrow — the shoulder rotates inward a lot, raising the risk of impingement.
• Elbows above the shoulders — unnecessary stress on the shoulder joint.
• Swinging and jerking — momentum lifts the weight and loads the lower back.
• Bar drifting away from the body — load shifts to the lower back and front delts.

Beginner tips

• Start with an empty or light bar and find a grip width that feels comfortable on your shoulders.
• If you feel clicking or pain in the shoulder, shorten the range or swap the exercise.
• Move smoothly, no cheating.

Alternatives

• Standing Dumbbell Lateral Raise (Side Delts) — isolates side delts without internal shoulder rotation
• Barbell Upright Row to Chin — narrow grip, more trap involvement