The exercise upright row with a straight bar primarily works the muscles Trapezius, Shoulders and secondarily works the muscles Forearm, Biceps.

Proper Position Hold a straight bar with a pronated grip (palms facing down), hands spaced about shoulder-width apart. Keep your back straight, feet hip-width apart, and engage your core for stability. The bar should be in front of your thighs in the starting position, with your arms extended but elbows not locked. Movement Pull the bar upward by bending your elbows, guiding them toward the ceiling. Bring the bar to chest level or just below your chin, keeping your elbows higher than the bar. Lower the bar back down slowly to the starting position in a controlled manner. Repeat for the desired number of repetitions. Breathing Inhale as you lower the bar. Exhale as you lift the bar toward your chin.

Proper Position Hold a straight bar with a pronated grip (palms facing down), hands spaced about shoulder-width apart. Keep your back straight, feet hip-width apart, and engage your core for stability. The bar should be in front of your thighs in the starting position, with your arms extended but elbows not locked. Movement Pull the bar upward by bending your elbows, guiding them toward the ceiling. Bring the bar to chest level or just below your chin, keeping your elbows higher than the bar. Lower the bar back down slowly to the starting position in a controlled manner. Repeat for the desired number of repetitions. Breathing Inhale as you lower the bar. Exhale as you lift the bar toward your chin.

The exercise variants are: kettlebell chin pull, dumbbell upright row, band upright row, low pulley upright row.

The equipment needed for the exercise upright row with a straight bar is: Barbell.

Upright row with a straight bar - Exercise

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Instructions

Proper Position

Hold a straight bar with a pronated grip (palms facing down), hands spaced about shoulder-width apart.
Keep your back straight, feet hip-width apart, and engage your core for stability.
The bar should be in front of your thighs in the starting position, with your arms extended but elbows not locked.

Movement

Pull the bar upward by bending your elbows, guiding them toward the ceiling.
Bring the bar to chest level or just below your chin, keeping your elbows higher than the bar.
Lower the bar back down slowly to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

Breathing

Inhale as you lower the bar.
Exhale as you lift the bar toward your chin.

Difficulty	Intermediate
Focus	Compound
Grip	Pronation
Equipments	Barbell
Sports	Bodybuilding
Categories	At gym Upper body