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Shoulders · Barbell · Intermediate

How to do Upright Row (Barbell, Wide Grip)

The barbell wide-grip upright row is a compound exercise targeting the deltoids, with secondary emphasis on the traps and biceps. It involves lifting a barbell with a wide grip from the thighs to the upper chest, focusing on leading with the elbows.

Upright Row (Barbell, Wide Grip) demonstration
Primary muscle
Shoulders
Also works
Traps and Biceps
Equipment
Barbell
Level
Intermediate
Category
Shoulders

How to do Upright Row (Barbell, Wide Grip), step by step

  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

Upright Row (Barbell, Wide Grip) works your shoulders as the main mover, with help from your traps and biceps.

Track Upright Row (Barbell, Wide Grip) in SPLYT

Upright Row (Barbell, Wide Grip) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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