GYMKC
Menu
Get the app

Barbell Wide Grip Upright Row

Side delts Front deltsBicepsForearmsTraps Compound Barbell
Demo (loops)

How to do it

Starting position

  1. Grip the barbell wider than shoulder-width with an overhand grip.
  2. Stand tall with your feet hip-width apart.
  3. Look forward and lightly open your chest.

Movement

  1. Raise your elbows outward and pull the barbell up.
  2. Keep your elbows high until the barbell reaches chest level.
  3. Slowly lower the barbell to the starting position.

Breathing

Exhale as you lift the barbell, and inhale as you lower it.

Cautions

  • If your elbows are lower than your wrists, it strains your shoulder joints, so keep your elbows high.
  • If you lift the barbell too high, it can cause rotator cuff damage, so only raise it to chest height.

Exercise info

Primary musclesSide delts
Secondary musclesFront delts · Biceps · Forearms · Traps
EquipmentBarbell
Movement patternIsolation
Rep range10–15 reps
3 similar exercises

Representative exercise: Barbell Wide Grip Upright Row

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Weighted Bar Standing Lateral RaiseEasierDumbbell Lateral RaiseEasierCable Lying Upright Row (SZ Bar)HarderCable Upright RowSimilar exerciseBand Upright Row (Under Two Feet)Similar exerciseDumbbell Upright RowSame muscle · different equipmentSmith Upright RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.