Barbell Wide-Grip Upright Row
A standing barbell exercise for the shoulders and upper back. Its wide overhand grip distinguishes this variation from the medium- and extra-wide-grip demonstrations in the same family.
- Body part
- Shoulders: all exercises
- Movement
- Pull: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Upper Trapezius, Primary, 85%
- Lateral Deltoid, Primary, 85%
- Brachioradialis, Secondary, 50%
- Biceps Long Head, Secondary, 50%
- Biceps Short Head, Secondary, 50%
- Front Deltoid, Secondary, 50%
How to perform
Hold the bar with the demonstrated wide overhand grip, wider than the medium-grip version but not as wide as the extra-wide version.
Stand tall with the trunk controlled and the bar in front of the thighs.
Raise the bar close to the body while the elbows travel outward, using a controlled range suited to the shoulders rather than forcing the bar to the chin.
Lower the bar smoothly and repeat without changing the demonstrated grip or using a hip drive.
Tips
Select a load that permits an even ascent and descent.
Let the shoulder blades move with the arms; do not force an exaggerated shrug or hold them rigidly down.
Use a comfortable wrist position and a pain-free working range.
Use the source demonstration to identify the wide-grip setup rather than a universal hand-spacing measurement.
Common mistakes
Jerking the load upward with the legs or lower back.
Forcing a higher finish after controlled shoulder motion is lost.
Letting the bar drift far away from the body or dropping it on the return.
Replacing the wide grip with the medium or extra-wide setup while retaining this variation's name.
Related exercises
Variations · 2
Barbell Extra-Wide-Grip Upright Row
The same upright-row family with an extra-wide rather than wide grip.
Barbell Medium-Grip Upright Row
A medium rather than wide grip in the barbell upright row.
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