Description

The barbell wide-grip upright row is a compound exercise that primarily targets the shoulders and upper traps.

Starting Position

Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with a wider than shoulder-width grip in front of your thighs.

Technical Execution

Exhale as you lift the barbell towards the chin, keeping your elbows elevated and in line with the shoulders. Inhale on the way down.

Range of Motion

The range of motion should be controlled, with the barbell reaching chin level at the top of the movement.

Variations

Variations can include using dumbbells instead of a barbell or adjusting the grip width.

Common Mistakes

Common mistakes include using momentum to lift the weight, rounding the back, and shrugging the shoulders.

Practical Advice

Focus on keeping the movement controlled and engaging the shoulder muscles throughout the exercise.

Additional Notes

Avoid using excessively heavy weights to prevent strain on the shoulder joints.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

shoulders

Secondary Muscles

upper back