Barbell Wide-Grip Upright Row

The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the posterior head of the shoulder, studies show that the lateral and anterior heads work approximately equally hard as well. Nevertheless, it is not strange to target the rear of the shoulder with this exercise. Most other shoulder exercises activate the anterior and lateral heads to a much greater extent than the posterior head.

Naturally, other assisting muscles are involved as well. The (upper portion of the) trapezius and the levator scapulae help elevate the shoulder blades. The biceps, brachialis, and brachioradialis help bend the arm.

In this variation, the hands are placed wider than shoulder-width apart.

Barbell wide-grip upright row execution

Raise your elbows to just below shoulder height.

Lower the bar back to the starting position under control.

Barbell wide-grip upright row preparation

Load the appropriate weight plates onto a barbell and secure them with collars.
Grip the barbell with your hands at least one fist wider than shoulder width, palms facing backward (pronated grip).
Stand upright with your feet shoulder-width apart.

Barbell wide-grip upright row technique

How wide should the hands be placed?

The upright row has often been associated with shoulder injuries. However, this risk can be reduced or even prevented. In this respect, a grip wider than shoulder width should perhaps be the standard execution.

Many shoulder injuries are caused by impingement of the shoulder joint. The likelihood is high when the upper arms are raised toward or above shoulder level and rotated inward.

Gripping the barbell narrowly not only rotates the shoulders inward, but also makes it possible to bring the elbows above shoulder level. This therefore carries a high risk.

Gripping the bar at shoulder width or, better yet, wider rotates the shoulders outward and makes it impossible to raise the elbows too high.

A useful additional benefit is that the muscles themselves (the shoulders and trapezius) appear to show greater activity with the wider grip. More effective and safer, therefore. According to one study, a shoulder-width grip engaged the shoulders and trapezius more than a grip half as wide. Muscle activity increased further when the hands were placed even wider than shoulder width. The biceps, on the other hand, are engaged less as the grip becomes wider.

Barbell in front of or behind the body?

The exercise can be performed with the barbell in front of the body (barbell upright row) or behind the body (barbell rear delt raise).

Holding the bar behind the back shifts the emphasis from the shoulder muscle to the lateral and posterior heads. For the trapezius, this means it must pull the shoulder blades straight upward, primarily engaging the upper trapezius.

Holding the bar in front of the body distributes the emphasis of the shoulder muscle more evenly across all three heads. For the trapezius, this means it must pull the shoulder blades upward as well as backward. This gives the middle and lower trapezius a greater role.

Increase or limit trapezius engagement?

You can partly determine the engagement of the trapezius (and levator scapulae) yourself. Its function is to elevate the shoulder blades themselves, as when you shrug your shoulders ‘when you have no idea’. The shoulder muscle itself is only concerned with raising the upper arm.

Therefore, focus on keeping the shoulders themselves down if you want to isolate the shoulder muscle as much as possible.

At a glance