Barbell close grip upright row

Muscles worked: Shoulders, Back
ShouldersBack
🔧 Barbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding a barbell with an overhand, narrow grip. Maintain a straight back and engaged core. Lift the barbell vertically, leading with your elbows to shoulder height. Pause with elbows above wrists. Lower the barbell with control. Repeat.

Muscles Worked

Rear deltUpper trapeziusMiddle trapezius

Tips

Use a narrow grip for shoulder and upper back engagement. Lead with your elbows, not your hands. Avoid swinging; maintain a controlled movement. Relax your shoulders at the start. Exhale on the lift, inhale on the lower.

Similar exercises

Barbell wide grip upright row Shoulders, Back · 🔧 Barbell 3/10 Landmine close grip row Back · 🔧 Barbell 3/10 Barbell upright row Back · 🔧 Barbell 3/10 Barbell wide grip bent over row Shoulders, Back · 🔧 Barbell 4/10 Barbell reverse grip bent over row Back, Upper arms · 🔧 Barbell 4/10 Machine wide grip row Back, Shoulders · 🔧 Row Machine 2/10 Inverted row underhand grip Back · 🔧 pull up bar 3/10 Barbell close grip reverse grip bench press Chest, Shoulders · 🔧 Barbell, Flat Bench, Squat Rack 4/10
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