Barbell Wide Grip Upright Row

Barbell Wide Grip Upright Row

The barbell wide grip upright row is a strength exercise that targets the shoulders and upper back. This variation, using a wider grip, helps to reduce the strain on the wrists and shoulders compared to the narrow grip version, making it a preferred choice for many.

How to do Barbell Wide Grip Upright Row

1. Start with the Grip: Hold a barbell with an overhand grip, hands wider than shoulder-width apart.
2. Stand Tall: Stand upright with your feet shoulder-width apart, holding the barbell in front of your thighs.
3. Lift the Barbell: Keeping the bar close to your body, lift it straight up towards your chin, leading with your elbows.
4. Reach Elbow Height: Continue lifting until your elbows are at shoulder height and the bar is at chest level.
5. Lower the Barbell: Slowly lower the bar back to the starting position.

Form Tips

• Elbow Alignment: Keep your elbows higher than your forearms throughout the lift.
• Avoid Straining the Neck: Keep your neck relaxed and avoid pulling it forward during the lift.
• Controlled Movement: Ensure the motion is smooth and controlled. Avoid jerking the weight.
• Limit Range of Motion: If you feel any discomfort in your shoulders, limit the height you lift the barbell.

Primary Muscles Targeted

• Shoulders (Deltoids): The primary muscles targeted, especially the lateral (side) deltoids.
• Trapezius: Upper back muscles that are engaged during the lift.
• Upper Back (Rhomboids): These muscles are activated as you lift and lower the barbell.

Secondary Muscles Targeted

• Forearms: Engaged for gripping the barbell.
• Biceps: Assist in the lifting motion.
• Core Muscles: The abdominals and obliques help stabilize the body during the exercise.