Exercise guide
Barbell Wide Grip Upright Row
- Intermediate
- Compound
- Rep-based
- Back
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The wide grip upright row targets the lateral deltoids and upper trapezius while minimizing shoulder impingement risk compared to a narrow grip. It is a highly effective compound movement for building shoulder width and upper back thickness.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees.
- Grasp the barbell with an overhand grip (palms facing you) significantly wider than shoulder-width apart.
- Let the bar hang at arm's length in front of your thighs with your shoulders pulled back and down.
- Engage your core and maintain a neutral spine to stabilize your torso.
How to do it
- Exhale as you pull the barbell vertically toward your chest by leading with your elbows, keeping the bar close to your body.
- Stop the movement when the bar reaches mid-chest level or when your elbows are level with your shoulders.
- Inhale as you slowly lower the barbell back to the starting position using a controlled 2-second tempo.
- Ensure your elbows remain higher than your wrists throughout the entire upward phase.
Form checklist
- Keep the bar close to your torso to prevent excessive leverage on the lower back.
- Avoid pulling the bar higher than chest level to protect the rotator cuff from impingement.
- Do not use momentum or 'swing' the weight up using your legs or hips.
- Keep your wrists straight and avoid letting them 'flick' upward at the top of the movement.
Pro tips
- Focus on pulling your elbows 'out and up' toward the corners of the room to maximize lateral deltoid recruitment.
- Think of your hands as mere hooks; the power should come entirely from the shoulders and elbows.
Make it harder
- Incorporate a 2-second isometric pause at the top of the movement to increase time under tension for the deltoids.
- Slow the eccentric (lowering) phase to 4 seconds to maximize muscle fiber breakdown.
Frequently asked
- What muscles does the barbell wide grip upright row work?
- The barbell wide grip upright row primarily targets the deltoids, and also works the erector spinae, glutes, hamstrings, and quadriceps as secondary muscles.
- What equipment do you need for the barbell wide grip upright row?
- The barbell wide grip upright row uses barbell and weight plate.
- Is the barbell wide grip upright row good for beginners?
- The barbell wide grip upright row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.