How to Master Wide-Grip Upright Rows

The wide-grip upright row is a strength-training exercise that targets your arm and shoulder muscles. The exercise can be performed with a barbell (for a barbell wide-grip upright row) or with a set of dumbbells (for a dumbbell upright row). Its strength-building benefits make it an obvious choice for bodybuilders and powerlifters.

Wide-grip upright rows can be easily adapted to any fitness level and are a great exercise for beginners who are learning how to lift heavy weights. Follow the step-by-step instructions below and focus on your form, as the range of motion may place stress on your shoulders’ rotator cuffs. Improper form can cause shoulder impingement and shoulder pain.

Practicing wide-grip upright rows offers several notable benefits.

1. 1. Wide-grip upright rows build strength in your shoulders. Incorporating wide-grip upright rows into your training program is a great way to target the serratus anterior, lateral deltoids, side delts, rear delts, rhomboids, and trapezius muscles.
2. 2. Wide-grip upright rows build strength in your upper arms. Lifters looking to make biceps gains could benefit greatly from practicing wide-grip upright rows. The exercise targets the biceps brachii—the muscle that makes up the most visible part of the bicep—as well as the brachialis, the muscle that helps you flex your elbow.
3. 3. Wide-grip upright rows prepare you for advanced strength-training exercises. Practicing wide-grip upright rows is a great way to train your body for more advanced weightlifting exercises such as the overhead press, bench presses, and lateral raises.

For wide-grip upright rows, begin by performing 2–3 sets of 8–12 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Grab a barbell or EZ curl bar with an overhand grip and stand with your feet hip-width apart. Your grip on the barbell should be wider than shoulder-width apart. Your arms should be long with a slight bend in your elbows.
2. 2. Your posture should be tall with your shoulders over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
4. 4. While keeping your barbell close to your body, initiate the upward movement by slowly pulling the barbell up toward your lower chest. Allow your shoulder blades to move naturally with your shoulder joints. Pause at the top of the movement.
5. 5. Slowly straighten your arms to return the barbell to the starting position. Pause at the bottom before beginning another repetition.
6. 6. Repeat the wide-grip upright row for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.