Wide Grip Barbell Upright Row

Pro Tip

Lower the barbell slowly on the way down for added benefit.

How To

Stand upright with your feet shoulder-width apart and holding the barbell with an overhand grip much wider than shoulder-width apart.
Exhale and raise the barbell upward by shrugging at your shoulders and driving your elbows upwards.
Continue raising the barbell until it reaches the level of your upper chest and your upper arms are parallel to the ground.
Inhale and lower the barbell down, returning to the starting position where your arms are fully extended.

Primary Muscle Groups

Side Shoulder

Outer portion of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Incline Barbell Row

Wide Grip Barbell Upright Row

Shrug

Alternatives

Exercises that target the same primary muscle groups with different equipment