The barbell wide grip upright row is a compound exercise targeting the deltoids, with secondary emphasis on the traps and bicep. It involves lifting a barbell with a wide grip from the thighs to the upper chest, focusing on leading with the elbows.
Also Works
TrapsBiceps
How to Perform
1
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
2
Let the barbell hang in front of your thighs, arms fully extended.
3
Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
4
Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Use a grip wider than shoulder width (about 1.5x) and lead with the elbows, pulling the bar up along your body.
•The wider grip reduces the impingement risk compared to a narrow grip and shifts more emphasis to the lateral delts.
•Stop the pull when your elbows reach shoulder height and control the descent.
Common Mistakes
•Pulling the bar too high past shoulder level, which compresses the supraspinatus tendon.
•Using too much body swing to compensate for the grip width reducing your mechanical advantage.
•Shrugging the shoulders up instead of pulling with the deltoids.