Barbell Wide-Grip Upright Row

oec:barbell-wide-grip-upright-row

A standing vertical pull performed with a wide overhand grip on a barbell, targeting the lateral deltoids and upper back.

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Also called: Wide-Grip Barbell Upright Row, Wide-Grip Upright Row, EZ-Bar Wide-Grip Upright Row, Front Pull Wide

How to do it

Stand tall with feet hip-width apart, holding a barbell or EZ-bar with an overhand (pronated) grip roughly one and a half times shoulder width.
Let the bar hang at arm's length against your upper thighs with shoulders set down and back and your core braced.

Initiate the movement by leading upward with your elbows out to the sides.
Pull the barbell smoothly along the front of your torso until it reaches lower-to-mid chest level and your upper arms are approximately parallel to the floor.
Pause briefly at the peak of the contraction, keeping the elbows higher than your wrists.
Lower the barbell under control back down your torso to the starting position.

Exhale as you pull the bar up toward your chest, and inhale as you lower it with control.

Pulling the bar too high toward the chin: Stop when upper arms reach roughly parallel to the floor (mid-chest bar height) to avoid subacromial shoulder impingement.
Using a narrow grip: Widen your grip beyond shoulder width to bias the lateral deltoids and provide a safer scapular movement arc.
Swinging the torso for momentum: Keep your glutes and core tight, lifting strictly using shoulder abduction and elbow flexion.

If you experience anterior shoulder pinching, reduce the lifting height to lower chest level or perform the movement using an EZ-bar to alleviate wrist and shoulder strain.

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