Shoulders · Barbell
Barbell Wide Grip Upright Row
The barbell wide grip upright row is a compound pulling exercise designed to target the lateral deltoids and upper trapezius. It is an effective mass-builder for developing shoulder width and fits well into upper body or shoulder-focused workout sessions.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Women
How to do it
- Stand with your feet shoulder-width apart, and hold the barbell with a wide overhand grip (palms facing you).
- Keep your arms extended in front of you, holding the barbell at thigh level.
- Engage your core and keep your chest up throughout the movement.
- Pull the barbell straight up toward your chin, leading with your elbows.
- Keep the barbell close to your body as you raise it, ensuring your elbows are higher than your wrists at the top of the movement.
- Pause briefly at the top, then slowly lower the barbell back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common mistakes
- Using a grip narrower than shoulder-width shifts the tension to the traps and places the shoulder joint in an awkward, impingement-prone position.
- Pulling the elbows too high above shoulder level causes unnecessary wear on the rotator cuff tendons.
- Using body momentum to swing the weight up robs the deltoids of tension and risks lower back strain.
- Allowing the barbell to drift away from the torso creates poor leverage and strains the shoulders.
Tips
- Set your hands roughly 1.5 times shoulder-width apart so your forearms remain vertical to slightly angled at the top.
- Focus on driving up with your elbows rather than pulling with your hands, keeping your wrists neutral and below elbow height.
- Stop the upward pull once your upper arms are roughly parallel to the floor, around mid-chest level.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions with a controlled tempo, resting 60 to 90 seconds between sets for optimal hypertrophy.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why is a wide grip preferred over a narrow grip for upright rows?
A wide grip recruits more of the lateral deltoids while significantly reducing the internal rotation that can lead to shoulder impingement.
What should you do if the barbell wide grip upright row causes joint pain?
Stop the movement immediately, try using dumbbells for a more natural path of motion, or consult a qualified specialist if the discomfort persists.
