Barbell Wide-Grip Upright Row
Expert Advice
Keep your wrists straight and avoid jerking the weight; use a controlled tempo to minimize the risk of injury.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a barbell with a wide overhand grip.
- Lift the barbell straight up, leading with your elbows and keeping the bar close to your body.
- Raise the bar until your elbows are at shoulder height.
- Lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Wide-Grip Upright Row primarily targets the Shoulders, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Abs10%
Traps10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Wide-Grip Upright Row work?
Barbell Wide-Grip Upright Row primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Abs, Traps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Wide-Grip Upright Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Wide-Grip Upright Row suitable for beginners?
Barbell Wide-Grip Upright Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
