TETSUBarbell Wide-Grip Upright Row
The Barbell Wide-Grip Upright Row is a barbell exercise for the shoulders that primarily targets the delts, with the traps and biceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Barbell Wide-Grip Upright Row
- 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.
- Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Wide-Grip Upright Row work?
The Barbell Wide-Grip Upright Row primarily targets the delts. The traps and biceps work as supporting muscles.
What equipment do I need for the Barbell Wide-Grip Upright Row?
You need a barbell to perform the Barbell Wide-Grip Upright Row.
How many sets and reps of the Barbell Wide-Grip Upright Row should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Barbell Wide-Grip Upright Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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