Wide-Grip Barbell Upright Row
Stand holding a barbell with a pronated grip wider than shoulder-width, resting against your thighs. Keep your chest up, core braced, and arms straight at the start. Pull the bar straight up along your body by leading with your elbows out to the sides, stopping around chest height. Squeeze your shoulders and traps at the top, then lower the bar under control. The wide grip keeps the elbows from rising too high and is gentler on the shoulders than a narrow grip.
How it is executed
- Stand holding a barbell with a pronated grip wider than shoulder-width, resting against your thighs.
- Keep your chest up, core braced, and arms straight at the start.
- Pull the bar straight up along your body by leading with your elbows out to the sides, stopping around chest height.
- Squeeze your shoulders and traps at the top, then lower the bar under control.
- The wide grip keeps the elbows from rising too high and is gentler on the shoulders than a narrow grip.
- Muscles worked
- Shoulders
- Primary muscle
- Side delt
- Equipment
- Barbell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
