Barbell Upright Row II
Description
The barbell upright row II is a variation of the standard upright row, often performed with a wider grip than shoulder-width. The wider grip changes the elbow path and shifts emphasis from the upper traps to the medial deltoid while reducing internal shoulder rotation that can cause discomfort.
Muscle Group
Equipment Required
Barbell Upright Row II Instructions
- Stand tall with feet shoulder-width apart.
- Hold a barbell at thigh level with an overhand grip wider than shoulder-width.
- Brace your core and pull your shoulders back.
- Pull the bar up by leading with your elbows, lifting them out to the sides.
- Continue pulling until the bar reaches chest level with elbows above the wrists.
- Stop before the bar reaches the chin to protect the shoulders.
- Squeeze your shoulders and traps at the top.
- Lower the bar back down with control.
Barbell Upright Row II Form & Visual
Barbell Upright Row II Benefits
- Wider grip emphasizes medial delts
- Reduces internal shoulder rotation
- Shoulder-friendlier than narrow grip upright rows
- Builds shoulder width
- Trains the upper traps
- Useful upright row variation for sensitive shoulders
Barbell Upright Row II Muscles Worked
- Lateral deltoid
- Anterior deltoid
- Trapezius (upper)
- Brachialis
Barbell Upright Row II Variations & Alternatives
- Barbell Upright Row
- Dumbbell Upright Row
- Cable Upright Row
- Lateral Raise
