TETSUBarbell Wide-Grip Upright Row vs Smith Upright Row
The Barbell Wide-Grip Upright Row and the Smith Upright Row both train the delts as their primary muscle. The Barbell Wide-Grip Upright Row uses a barbell while the Smith Upright Row uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Wide-Grip Upright Row | Smith Upright Row | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | traps and biceps | traps and biceps |
| Equipment | barbell | smith machine |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Wide-Grip Upright Row — first steps
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- Let the barbell hang in front of your thighs, arms fully extended.
Smith Upright Row — first steps
- Stand with your feet shoulder-width apart, facing the smith machine.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Wide-Grip Upright Row lets you load the heaviest weights and progress in small, steady jumps. The Smith Upright Row fixes the bar path so you can push close to failure with less balance demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Barbell Wide-Grip Upright Row better than the Smith Upright Row?
Neither is universally better — both train the delts as the primary mover. The Barbell Wide-Grip Upright Row lets you load the heaviest weights and progress in small, steady jumps, while the Smith Upright Row fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Wide-Grip Upright Row and the Smith Upright Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Wide-Grip Upright Row and the Smith Upright Row work the same muscles?
Yes — the primary muscle is the same (delts) and both rely on the same supporting muscles: traps and biceps.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.