Wide Grip Upright Row

Exercise Information

  • Alternative Names: Wide-grip upright row, upright row with a wide grip
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Traps, lats, delts, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps each
  • Variations: None
  • Alternative: None

The wide-grip variation is similar to the barbell upright row except that you grab the bar slightly wider than shoulder-width apart. It is used for emphasizing specifically the middle deltoids and is a more shoulder-friendly version for those who cannot handle the close-grip upright row.

Wide Grip Upright Row Exercise Information

  • Alternative Names: Wide-grip upright row, upright row with a wide grip
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Traps, lats, delts, biceps
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 10-12 reps each
  • Variations: None
  • Alternative: None

How to do a Wide Grip Upright Row

Set up for the wide-grip upright row by loading up the barbell with about 80-100 lbs weight plates. Grab the barbell using an overhand, wider-than-shoulder-width grip and lift the weight keeping the bar close to your body, eyes facing forward, and back straight. Pull the bar until it is around your chest level. Pause for one or two seconds before lowering the weight back to the initial position. Repeat for the desired number of repetitions.

Wide-Grip Upright Row Tips

  • Make sure that your elbows are at a higher level than the forearms.
  • Pause and contract your trapezius muscles at the top of the lift and lower the barbell really slowly to add more intensity to the upright row.
  • Keep your body stationary throughout the movement and avoid leaning forward while lowering the barbell and back when raising it.

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