Barbell Wide-Grip Upright Row
Target your traps and shoulders! The Wide-Grip Upright Row is a classic exercise for upper body strength, when performed correctly.
The Barbell Wide-Grip Upright Row is a compound exercise that mainly works the shoulders and traps, with help from the biceps. You'll need: barbell or weight plates.
Required Equipment
Barbell Wide-Grip Upright Row Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Barbell Wide-Grip Upright Row Variations and Alternatives
How to do the Barbell Wide-Grip Upright Row
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip that's wider than shoulder width.
Keep your back straight and core engaged, and look straight ahead.
Lift the barbell directly upward, leading with your elbows. Keep the bar close to your body as you lift it.
Continue lifting the bar until it reaches just below chin height or to the level of your collarbone. Keep your elbows higher than the bar.
Pause at the top of the movement.
Lower the barbell back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Do not jerk the weight; lift in a controlled movement to prevent momentum from assisting.
Avoid leaning too far forward or backward during the exercise to maintain proper form and reduce the risk of injury.
Do not let your wrists bend; keep them straight throughout the lift.
Do not raise the weight too high, especially if you feel discomfort in your shoulders.
Consider the use of lighter weights to perfect the technique before progressing to heavier loads.
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Barbell Wide-Grip Upright Row FAQs
What muscles does the Barbell Wide-Grip Upright Row work?
The Barbell Wide-Grip Upright Row mainly works the shoulders and traps, with help from the biceps. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Barbell Wide-Grip Upright Row?
Barbell or weight plates.
Is the Barbell Wide-Grip Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Wide-Grip Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Wide-Grip Upright Row variations and alternatives?
Similar exercises include the Barbell Behind-Back Shrug, Barbell Wide-Grip Bent-Over Row, Barbell Front Raise and Barbell Bent-Over Row.
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