Barbell Upright Row

A vertical pull from the hips to the chest that loads the side delts and traps — the classic shoulder-width builder.

Shoulders Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Side delts

Secondary

Upper back

Step by step

Stand tall with feet hip-width apart and grip the bar with hands slightly narrower than shoulder width.
Let the bar hang at arm's length against your thighs with shoulders pulled back and chest up.
Pull the bar straight up by leading with the elbows, keeping the bar close to your body the whole way.
Stop the pull when your upper arms are roughly parallel to the floor — do not crank the elbows higher.
Pause briefly at the top and feel the side delts and upper traps working under the load.
Lower the bar back down under control over 2 to 3 seconds, then reset for the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.