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Barbell Wide-grip Upright Row

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Lateral
Secondary MusclesBrachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
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Introduction to the Barbell Wide-grip Upright Row

The Barbell Wide-grip Upright Row is a strength training exercise that primarily targets the shoulders and traps, while also working the biceps and upper back. It is suitable for individuals at all fitness levels, especially those looking to enhance their upper body strength and posture. This exercise is a great choice for people who want to improve their lifting power, enhance muscle definition, and promote better shoulder mobility.

Performing the: A Step-by-Step Tutorial Barbell Wide-grip Upright Row

  • Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up to your chin. Keep the elbows higher than your forearms.
  • Continue to lift the bar until it nearly touches your chin. Your elbows should drive the motion, and should always be higher than your forearms.
  • Pause for a second at the top of the movement then slowly lower the barbell back to the starting position as you inhale.
  • Repeat the movement for the recommended amount of repetitions.

Tips for Performing Barbell Wide-grip Upright Row

  • Posture and Position: Stand upright with your feet shoulder-width apart. The back should be straight and the shoulders pulled back. Avoid slouching or bending your back as it can lead to injuries.
  • Controlled Movement: The movement should be slow and controlled. Lift the barbell to your chest level, pause for a second, and then slowly lower it back down. Avoid jerking or using momentum to lift the barbell, as this can lead to injuries and doesn't effectively work the muscles.
  • Elbow Position: Your elbows should always be higher than your wrists when you lift the barbell. A common mistake is to let the wrists go higher than the elbows, which can put undue

Barbell Wide-grip Upright Row FAQs

Can beginners do the Barbell Wide-grip Upright Row?

Yes, beginners can do the Barbell Wide-grip Upright Row exercise. However, it's important to start with a lighter weight to ensure proper form and avoid injury. It's also recommended to have a trainer or experienced individual supervise or guide you through the exercise initially to make sure you're doing it correctly. As with any exercise, gradually increasing the weight over time as your strength and technique improve is key.

What are common variations of the Barbell Wide-grip Upright Row?

  • Cable Upright Row: Using a cable machine for upright rows can provide a consistent level of resistance throughout the entire movement, which can be beneficial for muscle engagement and growth.
  • Smith Machine Upright Row: This variation utilizes the Smith machine, which can help with stability and form, especially for beginners.
  • EZ Bar Upright Row: Using an EZ bar can be more comfortable on the wrists and hands, and it allows for a different grip that can target the shoulder muscles differently.
  • Single-Arm Upright Row: This variation is performed one arm at a time, which can help to address muscular imbalances and increase core engagement.

What are good complementing exercises for the Barbell Wide-grip Upright Row?

  • Barbell Shrugs: Barbell Shrugs work on the trapezius muscles, which are also used in the Upright Row, thereby enhancing the strength and stability of the upper back and neck region.
  • Bent Over Rows: This exercise targets the lats and rhomboids, muscles that are also engaged during the Upright Row, thereby promoting a balanced and comprehensive upper body workout.

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  • Upright Rowing Workout
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