Barbell Wide-Grip Upright Row (Shoulders, Traps)

The barbell wide-grip upright row is a compound exercise which builds muscle and strength in the shoulders and traps. Now, this exercise gets a bad rap because it can cause internal shoulder rotation which can be dangerous. So, that is why it’s important to learn the proper form with very light barbells at first before training for any size and strength benefits.

If you have shoulder issues then stay completely away from the upright row as there are other alternatives. But, the upright row is definitely beneficial and can indeed provide you with good results. So, try it at the end of a workout when your muscles are warmed up for maximum safety and effectiveness.

In This Exercise:

• Target Muscle Group: Lateral Deltoid, Trapezius
• Type: Strength
• Mechanics: Compound
• Equipment: Barbell
• Difficulty: Intermediate

Exercise Instructions

1. Grip the barbell with hands spread apart wide and hold it down in front of your legs.
2. Then, slowly pull the barbell up while flaring your elbows out to the sides. Do not let your arms hang down straight as this is dangerous for your shoulders. Exhale during this portion of the exercise.
3. Now, slowly lower the barbell back down until it’s in down below your hips and inhales.
4. Repeat for the desired number of reps.

Variations & Tips:

• Always bring your hands slightly up and forward to prevent them from hanging down toward the ground. This will prevent internal shoulder rotation which is very dangerous.
• Do not use heavy weight with this exercise because the chances of injury increase dramatically. Stick with light to moderate resistance loads.
• The wide-grip upright row targets the lateral deltoids and trapezius muscles.

Watch: How to do the wide-grip upright row

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