Barbell Wide Grip Upright Row

Barbell Wide Grip Upright Row

Description

This exercise involves holding a barbell with a wide grip and lifting it up towards the chin, targeting the shoulders and upper back muscles. It is a compound exercise that can help improve posture and increase upper body strength.

Muscle Group

Equipment Required

Barbell Wide Grip Upright Row Instructions

  1. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip that is wider than shoulder-width apart.
  2. Hold the barbell in front of your thighs with your arms fully extended and your palms facing down.
  3. Keeping your elbows higher than your forearms, lift the barbell straight up towards your chin, exhaling as you lift.
  4. Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position, inhaling as you lower.
  5. Repeat for the desired number of repetitions.

Barbell Wide Grip Upright Row Form & Visual

Barbell Wide Grip Upright Row

Barbell Wide Grip Upright Row Benefits

  • Targets the shoulders, specifically the deltoids and traps
  • Improves shoulder mobility and stability
  • Strengthens the upper back muscles
  • Can help improve posture
  • Can be modified to target different areas of the shoulders by adjusting grip width and hand placement

Barbell Wide Grip Upright Row Muscles Worked

  • Trapezius
  • Deltoids
  • Rotator Cuff
  • Biceps
  • Forearms

Barbell Wide Grip Upright Row Variations & Alternatives

  • Dumbbell Wide Grip Upright Row
  • Cable Wide Grip Upright Row
  • Smith Machine Wide Grip Upright Row
  • Barbell Close Grip Upright Row
  • Dumbbell Close Grip Upright Row
  • Cable Close Grip Upright Row
  • Smith Machine Close Grip Upright Row