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Wide Grip Upright Row


Wide Grip Upright Row
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Traps 

Wide Grip Upright Row Overview

The wide-grip upright rows are a strength-training exercise. It targets your arm muscles and shoulders. You can use a barbell for a wide-grip upright row or set dumbbells for a dumbbell upright row. Incorrect form can lead to shoulder impingement or pain.

How to Do it

  1. You will need to load a barbell with the appropriate weight and then stand with your feet about shoulder-width apart.
  2. Grab the barbell in an overhand grip (palms down) and your hands slightly wider than your shoulders.
  3. Grab the bar and bend at the knees. Keep your back straight.
  4. Keep your head straight, your eyes forward, and your back straight. Lift the bar straight up while keeping your body as close as possible to the bar.
  5. Slowly lower the bar to its original position.
  6. Repeat for desired reps.

Wide Grip Upright Row Tips

  1. Keep your elbows up higher than your forearms. The elbows are the ones that push the motion.
  2. Throughout the set, keep your body straight. Do not lean forward when you lower the bar. Keep your back straight as you raise it. The upright row is easier when your body moves so that you won't get the best out of it.
  3. If you need to intensify the exercise, you can pause and squeeze the traps at the top of the movement.

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