Barbell Wide-grip Upright Row
Learn how to do the Barbell Wide-grip Upright Row with proper form and technique. This barbell exercise primarily targets your Delts, with secondary emphasis on Traps, Biceps.
How to Do the Barbell Wide-grip Upright Row
Follow these steps to perform the Barbell Wide-grip Upright Row with correct form:
- 1Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart.
- 2Let the barbell hang in front of your thighs, arms fully extended.
- 3Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows.
- 4Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Wide-grip Upright Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Barbell Wide-grip Upright Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Barbell Wide-grip Upright Row work?
The Barbell Wide-grip Upright Row primarily targets your Delts. Secondary muscles worked include Traps, Biceps. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Barbell Wide-grip Upright Row?
The Barbell Wide-grip Upright Row requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Barbell Wide-grip Upright Row with proper form?
Start by Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands wider than shoulder-width apart. Let the barbell hang in front of your thighs, arms fully extended. Keeping your back straight, exhale and lift the barbell straight up towards your chin, leading with your elbows. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Barbell Wide-grip Upright Row?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Barbell Wide-grip Upright Row?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Barbell Wide-grip Upright Row best for?
The Barbell Wide-grip Upright Row fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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