Target Muscle

    Shoulders

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersBarbell

    Barbell Wide Grip Upright Row

    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. 1

      Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.

    2. 2

      Let the barbell hang in front of your thighs, arms fully extended.

    3. 3

      Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.

    4. 4

      Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

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