Barbell Wide Grip Upright Row
Description
The barbell wide-grip upright row is an upright row variation with hands spaced wider than shoulder-width. The wider grip reduces internal shoulder rotation at the top of the movement, making it significantly more shoulder-friendly than the standard narrow-grip version. It shifts more emphasis onto the lateral deltoid relative to the traps.
Muscle Group
Equipment Required
Barbell Wide Grip Upright Row Instructions
- Stand tall with feet hip-width apart. Grip a barbell with an overhand grip roughly 1.5 times shoulder-width.
- Let the bar hang at arm’s length in front of your thighs. Brace your core.
- Pull the bar up the front of your body by driving your elbows up and out.
- Continue pulling until the bar reaches roughly chest height. Do not pull higher.
- At the top, your elbows should be at or slightly above shoulder height.
- Pause briefly, then lower under control.
- Keep your torso upright. Do not lean back or swing.
- Repeat for the desired number of reps.
Barbell Wide Grip Upright Row Form & Visual
Barbell Wide Grip Upright Row Benefits
- More shoulder-friendly than narrow-grip upright rows
- Reduces internal shoulder rotation and impingement risk
- Shifts emphasis toward the lateral deltoid
- Builds shoulder width effectively
- Trains the upper traps as a secondary mover
- Easy to set up and load
Barbell Wide Grip Upright Row Muscles Worked
- Lateral deltoid (increased emphasis)
- Anterior deltoid
- Trapezius (upper)
- Biceps brachii (secondary)
- Forearms and grip
Barbell Wide Grip Upright Row Variations & Alternatives
- Barbell Upright Row (standard grip)
- Dumbbell Upright Row
- Cable Upright Row
- Smith Upright Row
- EZ-Bar Wide-Grip Upright Row
- Pause Wide-Grip Upright Row
