Library / Lateral Deltoid
Barbell Upright Row
Barbell · Vertical Pull · Compound
Lateral DeltoidTraps BicepsRear Deltoid
Default prescription & biomechanics
- Primary muscles
- Lateral Deltoid, Traps
- Secondary muscles
- Biceps, Rear Deltoid
- Equipment
- Barbell
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 12-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Sit in the lat pulldown station and secure your thighs firmly under the padded rollers.
- Grip the bar slightly wider than shoulder width and lean back 10 to 15 degrees.
- Initiate the pull by drawing your shoulder blades down, then pulling the bar smoothly to your upper chest.
- Pause for a peak lat squeeze, then control the bar back to the top over 3 seconds to full extension.
Joint & safety considerations
Filtered for Shoulder Impingement, Wrist sensitivity. When you flag shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Wide Rope Cable Upright Row | Cable swap | Cable |
| Cable Lateral Raise | Cable swap | Cable |
| Cable Leaning Lateral Raise | Cable swap | Cable |
| Cable One Arm Lateral Raise | Cable swap | Cable |
| Cable Shrug | Cable swap | Cable |
| Dumbbell Incline One-Arm Lateral Raise | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.