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Last updated February 2, 2026
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shoulders
Upright Row - Wide Grip (Barbell)
Pull the barbell up to your chest, leading with your elbows. Use a wider grip to reduce shoulder impingement risk. Squeeze your upper back.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side shoulders
Secondary
upper traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- Step 3Position Your Body
- Engage your core and keep your back straight.
- Stand tall with your shoulders relaxed and your gaze forward.
- 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.
- 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.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements for each lift and lower.
- 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.