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Barbell Wide-Grip Upright Row
Barbell pull to chin with wide grip that targets upper traps and shoulders for upper body hypertrophy and strength; risks shoulder impingement, use cautiously or opt for alternatives.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Shoulders
8/10Medial Delts
Lats
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, grip barbell slightly wider than shoulders with overhand grip at thigh level.
- Bend knees slightly and brace core.
- Pull barbell up by leading with elbows high toward chin.
- Keep bar close to body throughout.
- Squeeze shoulder blades at top.
- Lower bar slowly to starting position.
- Repeat for reps.
Coaching Tips
Form Cues
- Lead with elbows
- Keep bar close
- Shoulders down away from ears
- Elbows higher than hands
Breathing
Inhale as you lower the bar, exhale forcefully as you pull up while bracing core.
Tempo
2-0-1
Range of Motion
Pull until bar reaches chin height with elbows above shoulders; lower until arms are fully extended.
Safety
Safety Notes
- Avoid if history of shoulder impingement
- Use lighter weights to assess tolerance
- Consider alternatives like face pulls
- Stop if pain in shoulders occurs
Spotting
Not typically needed; use safety pins in rack if available, or perform with lighter load for self-control.
Common Mistakes
- Pulling with momentum
- Shrugging shoulders excessively
- Internal shoulder rotation
- Grip too narrow causing impingement
When to Avoid
- Shoulder impingement
- Rotator cuff issues
- Acute shoulder pain
Flexibility Needed
- Adequate shoulder external rotation
- Wrist flexibility for wide grip
Build Up First
- Mastery of basic upright row
- Proper shoulder stability exercises
Also known as
Wide Grip Upright Row, Barbell Upright Row Wide
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