Upright Row - Barbell Wide Grip

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Shoulders Traps Forearms Strength Barbell Pull Compound Gym

Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.

Benefits: The row is a highly effective compound upper-body exercise.

Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a barbell with an overhand grip (palms facing downward), with a wide grip (hands wider than shoulder-width), and let the barbell hang in front of your body. This is your starting position. Raise the barbell straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Lower the barbell to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.


The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.

Step 1

Stand holding a barbell in a wide overhand grip, hanging in front of your body.

upright-row-barbell-wide-grip-step-0

Stand with your feet about shoulder-width apart and your knees slightly bent. Grab a barbell with an overhand grip (palms facing downward), with a wide grip (hands wider than shoulder-width), and let the barbell hang in front of your body. This is your starting position.

Step 2

Raise the barbell straight up to the level of your shoulders, elbows flaring out to the sides.

upright-row-barbell-wide-grip-step-1

Raise the barbell straight up to the level of your shoulders. Your elbows should flare out to the sides. Exhale during this movement. Do not push with your legs or bend your elbows.

Step 3

Lower the barbell back to the starting position.

upright-row-barbell-wide-grip-step-2

Lower the barbell to the starting position. Inhale during this movement. Stand with your feet about shoulder-width apart and your knees slightly bent, holding a barbell with an overhand grip (palms facing downward), with a wide grip.