PlanWorkouts

Exercise 0123 · REF RgJDRR1

Barbell Wide-Grip Upright Row exercise animation

Barbell Wide-Grip Upright Row

Category
Shoulders
Equipment
Barbell
Target
Delts

Widening the grip on an upright row is the fix most coaches suggest for the standard version's shoulder impingement risk — it shortens the internal rotation range while still driving the delts and traps through a vertical pull. It won't feel as intense at the top, but that's the point; less range here often means more usable working sets. Pair it with rear delt work, since upright rows lean heavily on the front and side of the shoulder.

How to Do the Barbell Wide-Grip Upright Row

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
  2. Let the barbell hang in front of your thighs, arms fully extended.
  3. Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
  4. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Wide-Grip Upright Row primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Wide-Grip Upright Row work?
The Barbell Wide-Grip Upright Row primarily targets the delts, with the traps and biceps assisting.
What equipment do I need for the Barbell Wide-Grip Upright Row?
The Barbell Wide-Grip Upright Row is done with a barbell.
What's a good alternative to the Barbell Wide-Grip Upright Row?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.