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Barbell Upright Row

Primary target: Deltoid (Lateral) (三角肌中束)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment

Barbell (mid grip)

Sets & Reps

3 sets × 10-12 reps · rest 90 s

How to do it

Grip shoulder-width; pull the bar up the body until the elbows are just above the hands; stop at chest height; lower under control.

Common mistakes

Pulling too high (impingement risk), wrists flicking outward, swinging the bar with the low back

Muscles Worked

Other Exercises for the Same Muscle

Dumbbell Lateral Raise · Cable Lateral Raise · Dumbbell Shoulder Press