How to do the Barbell Wide-grip Upright Row
Barbell Wide-grip Upright Row is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Traps and Biceps.
Barbell Wide-grip Upright Row demonstration · © GymiaFit
Barbell Wide-grip Upright Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Biceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Wide-grip Upright Row step by step
- 1Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- 2Let the barbell hang in front of your thighs, arms fully extended.
- 3Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- 4Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Wide-grip Upright Row — questions
What muscles does the Barbell Wide-grip Upright Row work?
The Barbell Wide-grip Upright Row primarily targets the Delts. It also recruits the Traps, Biceps as secondary movers.
What equipment do I need for the Barbell Wide-grip Upright Row?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Wide-grip Upright Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Wide-grip Upright Row?
Barbell Rear Delt Row, Barbell Upright Row, Barbell Upright Row V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Wide-grip Upright Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.