Barbell Upright Row 360 Degrees

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip (palms facing you).
2. Position your hands slightly narrower than shoulder-width apart, allowing the bar to hang at arm's length against your upper thighs.
3. Engage your core, pull your shoulder blades slightly back, and maintain a proud chest with a neutral spine.

How to do it

1. Exhale as you pull the barbell vertically toward your collarbone, keeping the bar tucked close to your torso throughout the ascent.
2. Lead the movement with your elbows, ensuring they remain higher than your wrists and forearms at all times.
3. Pause briefly at the top of the movement when the bar reaches chest height, focusing on the contraction in your shoulders.
4. Inhale as you lower the barbell back to the starting position using a controlled, 2-second eccentric tempo.

Form checklist

• Keep the bar within an inch of your body to prevent unnecessary stress on the rotator cuff.
• Ensure elbows stay above the wrists at the peak of the movement to maintain tension on the deltoids.
• Avoid 'shrugging' the weight up with momentum; keep the movement fluid and strictly vertical.
• Maintain a slight bend in the knees to stabilize the lower back and prevent swaying.

Pro tips

• Think about pulling your elbows 'out and up' toward the walls to better isolate the lateral deltoid head.
• If using a 360-degree rotating bar or EZ-bar, allow your wrists to naturally rotate to find the most comfortable path for your joints.
• Avoid pulling the bar all the way to your chin if you feel any 'pinching' in the shoulder joint; stopping at mid-chest is often safer for long-term joint health.

Make it harder

• Add a 2-second pause at the top of each rep to eliminate momentum and increase time under tension.
• Implement '1.5 reps' by pulling to the top, lowering halfway, pulling back to the top, and then lowering all the way down.

Frequently asked

What muscles does the barbell upright row 360 degrees work?

The barbell upright row 360 degrees primarily targets the deltoids, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the barbell upright row 360 degrees?

The barbell upright row 360 degrees uses barbell.

Is the barbell upright row 360 degrees good for beginners?

The barbell upright row 360 degrees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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