Are you looking to take your shoulder development to the next level? The wide grip upright row is a powerful exercise that can help you achieve just that. But mastering this exercise isn’t easy – it takes practice, patience, and proper technique.
The wide-grip barbell upright row is a popular compound exercise that primarily targets the shoulders and upper back muscles.
It has been around for decades and is still widely used by bodybuilders, powerlifters, and athletes alike.
When doing an upright row with a wide grip, your hands will be placed wider apart on the barbell than your shoulders. You’ll then pull the weight up towards your chin.
Wide Grip Upright Row Muscles Worked
Before you start performing the wide grip upright row, it’s important to understand the muscles you’ll be targeting.
- The primary muscles that work during the wide-grip upright barbell row are the lateral deltoid and upper trap.
- Secondary Muscles Worked during the barbell upright row are the anterior Deltoid, rear deltoid, supraspinatus, brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, and teres minor.
- Some other muscles worked or stabilizer muscles during the upright row, including your Wrist flexors, Obliques, and Rectus abdominis.
How To Do Wide Grip Barbell Upright Row
- Grab that barbell with an overhand grip, hands a bit wider than your shoulders, and stand with your feet about hip-width apart.
- Now, let the barbell hang in front of you, arms straight. This is your starting position.
- Ready to lift? Great! Keep that bar close to your body as you pull it straight up towards your chest.
- It’s almost like you’re trying to touch the bar to your collarbone. L
- Allow your shoulder blades to move naturally with your shoulder joints.
- When you reach the top, where your elbows are about level with your shoulders, hold it there for a second. Feel those muscles working.
- Then, lower the bar slowly and with control back to the starting position. Don’t just let it drop.
- That’s one rep. Rinse and repeat for as many reps as you’re aiming for.
Here are some of the best variations of the wide grip upright row exercise that you can perform:
Common Mistakes to Avoid and Tips
Here are some common mistakes to avoid when performing the wide grip upright row:
- One of the most common mistakes people make when performing the wide grip upright row is using too much weight. This approach may place undue strain on your shoulders and increase your risk of injury.
- Another common mistake is raising the bar too high. To avoid this, keep the bar close to your body and don’t raise it higher than the level of your lower or middle chest.
- You should hold your grip wider than your shoulders but not so wide that it hurts or strains your shoulders.
- Remember, keep that bar close, don’t swing it out, and listen to your body.
- Avoid shrugging your shoulders as you raise the bar. This can put unnecessary strain on your neck and shoulders.
- Don’t arch your back while lifting, it’s bad for your lower back.
- Keep your core engaged and your torso upright throughout the exercise.
- Don’t rush through the movement. Take your time and make sure you lift and lower the bar with control, like a slow and controlled 3-second pull-up, a brief pause at the top, and a 3-second descent.
- Do 3–4 sets of 8–12 reps with proper form. It’s important to rest and recover between sets and workouts.
- And as always, if you’re feeling any pain, stop and check your form. We’re all about building those muscles, not hurting ourselves.
Benefits of the Wide Grip Upright Row
- Wide-grip upright rows are a great way to work and strengthen various upper body muscles, such as the serratus anterior, lateral deltoids, front delts, rear delts, rhomboids, and more.
- Research shows that the upright row is one of the best exercises for building shoulder strength and stability.
- The exercise targets the smaller, stabilizing muscles of the shoulder joint, which are essential for proper shoulder function and injury prevention.
- They can be performed using various equipment, such as barbells, dumbbells, resistance bands, or cable machines.
- Wide-grip upright rows can help prepare your body for more advanced strength-training exercises, such as overhead presses, bench press, and deadlifts.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.