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All exercises

Barbell wide-grip upright row

Intermediate

Barbell wide-grip upright row is a compound barbell exercise for the side delts, also working the traps and biceps.

What it works

Primary muscle

Side delts

Also works

TrapsBiceps

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
  2. 2Let the barbell hang in front of your thighs, arms fully extended.
  3. 3Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
  4. 4Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell upright rowDumbbell
  • Cable upright rowCable
  • Smith upright rowSmith machine
  • Barbell upright rowBarbell

Easier variations

  • Dumbbell upright rowDumbbell
  • Dumbbell one arm upright rowDumbbell
Logged today · 3 min restBarbell wide-grip upright row

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