Bent Over Upright Row with Bar
Bent-over variation of the upright row that increases rear-delt and upper-back involvement.
ShouldersIntermediateStrengthPull
At a glance
| Muscles worked | Primary: shoulders & traps. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Hinge at the hips holding a barbell with an overhand grip.
- Pull the bar upward toward the chest, leading with the elbows.
- Keep the core braced and back flat.
- Lower with control.
- Repeat for desired reps.
Equipment
- Barbell
Coaching tips
Benefits
Bent-over variation of the upright row that increases rear-delt and upper-back involvement.
Common mistakes
Avoid pulling the bar too high or using excessive momentum.
Make it harder
Increase weight or slow the tempo.
Make it easier
Use lighter weight or dumbbells.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.