Dead Up Right Row with Barbell

Dead Upright Row with Barbell

The “Dead Upright Row with Barbell” is a compound exercise that primarily targets the muscles of the shoulders and upper traps. Here are the proper instructions for performing this exercise:

Video Instructions on How to do a Dead Upright Row with Barbell

Muscles Worked:

  • Primary: Deltoids (shoulders), Trapezius (upper traps)
  • Secondary: Triceps, Rhomboids

Equipment Needed:

  • Barbell


  1. Starting Position:
    • Stand with your feet shoulder-width apart.
    • Place your hands on the barbell with an overhand grip (palms facing your body). The grip should be slightly narrower than shoulder-width.
  2. Grip and Hand Placement:
    • Your hands should be positioned just outside your thighs.
    • Make sure your grip is secure, and your wrists are straight.
  3. Body Position:
    • Keep your back straight, chest up, and shoulders back.
    • Engage your core muscles to maintain a stable torso.
  4. Lift the Bar:
    • Lift the barbell by extending your hips and knees. The barbell should stay close to your body as you lift it.
  5. Movement:
    • As the barbell reaches hip level, start pulling it upward in a straight line.
    • Keep the barbell close to your body as you raise it towards your chin.
    • Elbows should point outward as you lift the bar.
  6. Finish Position:
    • The barbell should reach just below your chin at the top of the movement.
    • Keep your upper arms parallel to the ground.
  7. Lower the Bar:
    • Lower the barbell back down in a controlled manner, following the same path.
    • Avoid letting the barbell swing away from your body.
  8. Repeat:
    • Perform the desired number of repetitions.
    • Start with a lighter weight to ensure proper form before increasing the load.


  • Avoid using excessive weight, as this can strain the shoulder joints.
  • Focus on controlled, smooth movements to target the muscles effectively.
  • If you experience any pain or discomfort, stop the exercise and reassess your form or consult with a fitness professional.

Remember to warm up before starting any weightlifting routine, and if you’re new to exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before attempting new exercises.