Movement overview

The Barbell Wide Grip Upright Row is an upper body exercise targeting the shoulders and upper back. It involves lifting a barbell with a wide grip from the thighs to the chest, primarily engaging the deltoids, trapezius, and biceps.

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip wider than shoulder-width.
2. Keep your back straight, chest up, and core engaged throughout the movement.
3. Lift the barbell vertically along your body, leading with your elbows until it reaches chest level.
4. Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
5. Lower the barbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Technical tips

• Maintain a wide grip to better target the shoulder muscles.
• Focus on lifting with your elbows to maximize shoulder engagement.
• Avoid using momentum; keep the movement slow and controlled.
• Keep your wrists straight and avoid bending them during the lift.
• Exhale as you lift the barbell and inhale as you lower it.
• Ensure your shoulders remain relaxed and do not shrug during the exercise.