Barbell Wide-grip Upright Row

deltsshouldersbarbell

Matutunan kung paano gawin ang Barbell Wide-grip Upright Row nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Traps, Biceps.

Barbell Wide-grip Upright Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Wide-grip Upright Row

Sundin ang mga hakbang na ito para maisagawa ang Barbell Wide-grip Upright Row nang may tamang form:

  1. 1Tumayo nang may lapad na katumbas ng balikat ang pagitan ng mga paa at hawakan ang barbell nang overhand grip, mas malawak kaysa lapad ng balikat ang pagitan ng mga kamay.
  2. 2Hayaang mabitin ang barbell sa harap ng mga hita, buong-buong nakaextend ang mga braso.
  3. 3Pinapanatiling tuwid ang likod, huminga palabas at itaas ang barbell nang direkta pataas patungo sa baba ng mukha, pinangungunahan ng mga siko.
  4. 4Sandaling huminto sa tuktok, pagkatapos ay huminga pasok at dahan-dahang ibaba ang barbell pabalik sa simula.
  5. 5Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Wide-grip Upright Row

Primary

delts

Secondary

trapsbiceps

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

barbell thruster exercise demonstration na nagpapakita ng tamang form

barbell thruster

deltsbarbell
barbell rear delt row exercise demonstration na nagpapakita ng tamang form

barbell rear delt row

deltsbarbell
barbell upright row exercise demonstration na nagpapakita ng tamang form

barbell upright row

deltsbarbell
landmine lateral raise exercise demonstration na nagpapakita ng tamang form

landmine lateral raise

deltsbarbell
barbell front raise exercise demonstration na nagpapakita ng tamang form

barbell front raise

deltsbarbell
barbell seated overhead press exercise demonstration na nagpapakita ng tamang form

barbell seated overhead press

deltsbarbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Wide-grip Upright Row?

Ang Barbell Wide-grip Upright Row ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Traps, Biceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Barbell Wide-grip Upright Row?

Ang Barbell Wide-grip Upright Row ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Wide-grip Upright Row nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may lapad na katumbas ng balikat ang pagitan ng mga paa at hawakan ang barbell nang overhand grip, mas malawak kaysa lapad ng balikat ang pagitan ng mga kamay. Hayaang mabitin ang barbell sa harap ng mga hita, buong-buong nakaextend ang mga braso. Pinapanatiling tuwid ang likod, huminga palabas at itaas ang barbell nang direkta pataas patungo sa baba ng mukha, pinangungunahan ng mga siko. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Barbell Wide-grip Upright Row sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS