How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the upright row (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Upright Row (Barbell): how to do it and muscles worked

The upright row (barbell) mainly works your side delts and traps. You need a barbell.

Muscles worked

Main

How to do the upright row (barbell)

1
Stand tall holding a barbell with an overhand grip, hands about shoulder-width apart, resting at your thighs. Keep your core braced and knees soft.
2
Pull the bar straight up along your body toward your chest, leading with your elbows. Stop when your elbows reach about shoulder height.
3
Lower the bar slowly back to your thighs. Breathe out as you lift and in as you lower.

Form tip: Do not pull the bar above your chest or use a very narrow grip, which can pinch your shoulders; a wider grip is gentler.

Common questions

Which muscles does the upright row (barbell) work?: The upright row (barbell) mainly works your side delts and traps.
What equipment do I need for the upright row (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the upright row (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More side delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.