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Shoulders · Barbell
Barbell Wide Grip Upright Row
Barbell Wide Grip Upright Row is an intermediate compound strength exercise that works the delts (shoulders), with the upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Barbell Wide Grip Upright Row
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed wider than shoulder-width apart. Allow the barbell to rest against your thighs with your arms fully extended.
- Pull the barbell upward along the front of your body by bending your elbows and lifting your upper arms.
- Continue lifting the barbell until it reaches chest height, keeping your elbows higher than your wrists throughout the movement.
- Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
Form tips
- Keep your chest up and back straight throughout the movement to avoid leaning forward.
- Lead with your elbows to ensure proper muscle engagement and avoid wrist strain.
- Avoid using momentum or swinging your body to lift the barbell.
Barbell Wide Grip Upright Row alternatives
More delts exercises
Barbell Wide Grip Upright Row FAQ
What muscles does Barbell Wide Grip Upright Row work?
Barbell Wide Grip Upright Row mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.
What equipment do you need for Barbell Wide Grip Upright Row?
You need a barbell.
How many sets and reps of Barbell Wide Grip Upright Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Wide Grip Upright Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Wide Grip Upright Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Wide Grip Upright Row?
Other exercises for the delts include Upright Row Ez Bar, Upright Row Dumbbell, Upright Row Cable Resistance Band and Cable Upright Row With Ez Bar.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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