Barbell Upright Row (wide-grip)
The wide-grip upright row builds shoulder width and trap thickness while being gentler on the shoulder joints than a narrow-grip version.
Equipment
Barbell
Difficulty
intermediate
Sets & reps
3 sets · 10-12 reps
Muscles worked
Side delts, Upper traps
An upright row performed with a wide grip on a barbell, a shoulder-friendlier variation that still builds the side delts and traps.
How to do it
- Stand holding a barbell with a wide overhand grip, roughly hands' width beyond shoulder width.
- Pull the bar straight up along your torso, leading with your elbows.
- Raise until your elbows reach roughly shoulder height.
- Lower back down under control.
- Keep the bar close to your body throughout the lift.
Coaching tips
- The wider grip reduces internal shoulder rotation compared to a narrow grip, which many lifters find more comfortable.
- Stop the pull at shoulder height rather than pulling the bar all the way to your chin.
- Keep your core braced to avoid leaning back to move the weight.
Common mistakes
- Using a narrow grip, which increases shoulder strain for this exercise.
- Pulling too high, past shoulder height.
Frequently asked questions
How wide should my grip be?
Roughly hands' width beyond shoulder width works well for most lifters, reducing shoulder strain compared to a narrow grip.
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