Upper Back Barbell Row

Stand with your feet hip width apart, push your hips back, and hinge forward, then grip the bar around shoulder width or slightly wider. Lift your chest and brace your core to set your torso angle first.

Flare your elbows out to the sides and pull the bar toward your lower chest or sternum. Think of your shoulder blades coming together as your elbows widen to load your upper back.

Squeeze your back briefly at the highest point, then lower the bar slowly. Resist your shoulders rolling forward so you keep tension throughout.

Pulling with your elbows wide focuses tension on your upper back and rear delts. If you feel only your arms, lower the weight and focus on bringing your shoulder blades together.

Using torso momentum or rowing with a rounded back loads your lower back first. Pulling the bar below your navel reduces upper-back tension, so aim toward your sternum.

Inhale before pulling to brace your torso, then exhale slowly as you row. It is easy for breathing to become shallow in a hinged position, so keep your core braced and breathe deeply.

With a wider grip, find the point near your sternum where your upper back squeezes best. Repeat from the same position and to the same height to build upper-back tension faster.