Barbell Upright Row

Hold the bar in front of your thighs with a shoulder-width or slightly wider grip. Lift your chest, keep your shoulders down, and first find a grip width that feels comfortable in your wrists and shoulders.

Drive your elbows up and out as you pull the bar close to your body. Your elbows should rise ahead of your hands so your side delts and traps stay engaged.

Pause briefly at the highest point that feels comfortable in your shoulders, then lower the bar slowly. Keep the descent controlled instead of suddenly relaxing your shoulders at the bottom.

Focus on your side delts and traps contracting together. If it feels like your hands are lifting the bar, think about leading with your elbows.

A grip that is too narrow or forcing the bar to chin height can irritate the front of your shoulders. Using momentum reduces side-delt tension, so prioritize control over height.

Exhale as you raise the bar and inhale as you lower it. Even with a short range of motion, keep breathing so your torso does not lose its brace.

A 1-second pause at the highest comfortable point is far more useful than lifting higher. If you feel your side delts and traps working there, that is the range that best suits your shoulders right now.