Wide-Grip Barbell Upright Row
The wide-grip upright row lifts a bar close to the body with elbows moving outward, training deltoids and trapezius.
SHOULDERS · PULL
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.
Common mistakes
- Using leg drive: reduce load.
- Forcing height: stop the pull earlier.
- Bending the wrists: maintain alignment.
Frequently asked questions
- Must the bar reach the chin?
- No. The name does not set the height: stop where your shoulders remain comfortable and controlled, usually near the chest.
- Does a wide grip guarantee comfort?
- No. It changes arm position, but tolerance is individual. If uncomfortable, reduce range or choose another variation.
- How does it differ from a shrug?
- Here the elbows rise outward. In a shrug the arms stay straight and the shoulders rise.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
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