About this exercise
The barbell wide grip upright row uses a grip wider than shoulder-width to shift emphasis toward the lateral deltoids and rear deltoids while reducing trapezius involvement compared to the standard narrow-grip version.
Barbell Wide Grip Upright Row
Step by step instructions, muscle activation and variants for the Barbell Wide Grip Upright Row.
MediumSide shoulders
How to Perform
- Stand upright with feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip wider than shoulder-width
- Keep your back straight and core braced
- Pull the bar straight up along your body, leading with your elbows flaring out to the sides
- Raise the bar to about upper-chest or shoulder height, keeping elbows higher than your wrists
- Pause briefly at the top
- Lower the bar back down under control and repeat
Muscle Activation
Primary
Side shoulders
Secondary
BicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Wide Grip Upright Row
The Barbell Wide Grip Upright Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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