Barbell Wide-grip Upright Row

Barbell Wide-grip Upright Row

The Barbell Wide-grip Upright Row is a popular exercise that primarily targets the muscles of the shoulders, particularly the deltoids and traps. This compound movement is a great addition to any upper body routine, as it helps in building strength and improving posture. To perform the Barbell Wide-grip Upright Row, you will need a barbell and an appropriate amount of weight plates. Start by standing with your feet shoulder-width apart and hold the barbell with an overhand grip, hands wider than shoulder-width apart. The barbell should be hanging in front of your thighs with your arms fully extended. As you begin the exercise, keep your core engaged and slowly raise the barbell towards your chin, leading with your elbows. Keep the barbell close to your body throughout the movement while maintaining a straight back and relaxed shoulders. Once you have lifted the barbell as high as you can comfortably go, pause for a brief second and then slowly lower the weight back to the starting position. The Barbell Wide-grip Upright Row is an effective exercise for targeting the muscles of the upper back, shoulders, and neck. It helps in improving shoulder mobility, which is crucial for maintaining proper form in various upper body exercises. Additionally, this exercise can contribute to the development of a strong and defined shoulder line, enhancing overall upper body aesthetics. It's important to note that proper form and technique are essential when performing the Barbell Wide-grip Upright Row to prevent injury. Always start with a lighter weight and gradually increase the load as your strength improves. If you experience any discomfort or pain during this exercise, it's advisable to reduce the weight or consult with a fitness professional for guidance on correct form.


  • Start by standing with your feet shoulder-width apart and grasp a barbell with a wide overhand grip.
  • Hold the barbell in front of you, with your arms fully extended and your palms facing down.
  • Lift the barbell towards your chin by bending your elbows out to the sides, keeping it close to your body.
  • Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  • Lower the barbell back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a proper form throughout the exercise.
  • Incorporate this exercise as part of a well-rounded workout routine.
  • Don't use excessive weight that compromises your form.
  • Engage your core muscles throughout the movement for stability.
  • Perform the exercise at a controlled pace to maximize results.
  • Take a wider grip on the barbell to target the shoulders more effectively.
  • Incorporate a variety of other shoulder exercises to work the muscles from different angles.
  • Ensure proper warm-up and stretching before performing this exercise.
  • Gradually increase the weight as you get stronger and more comfortable with the movement.
  • Listen to your body and modify or stop the exercise if you experience any pain or discomfort.


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