Upright Row - Wide Grip (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart.
   • Hold a barbell with a wide grip, ensuring your hands are positioned wider than shoulder-width.
2. Step 2Grab the Bar
   • Using an overhand grip, grasp the barbell with your hands wide apart.
   • Keep your arms extended in front of you, allowing the barbell to rest against your thighs.
3. Step 3Position Your Body
   • Engage your core and keep your back straight.
   • Stand tall with your shoulders relaxed and your gaze forward.
4. Step 4Lift the Bar
   • Pull the barbell straight up towards your chin, leading with your elbows.
   • Keep your elbows higher than your wrists and avoid using momentum.
5. Step 5Lower the Bar
   • Slowly lower the barbell back to the starting position, fully extending your arms.
   • Maintain control throughout the movement to avoid swinging.
6. Step 6Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements for each lift and lower.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell to your thighs.
   • Stand upright and safely put down the barbell on the ground.