---
title: "Barbell Wide Grip Upright Row"
description: "Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed wider than shoulder-width apart."
locale: en
slug: barbell-wide-grip-upright-row
url: "https://hi.fitness/exercises/barbell-wide-grip-upright-row"
primaryMuscle: "Side delts"
secondaryMuscles: ["Upper back"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/b22d12d6-barbell-wide-grip-upright-row.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Barbell Wide Grip Upright Row

Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed wider than shoulder-width apart.

## How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed wider than shoulder-width apart. Allow the barbell to rest against your thighs with your arms fully extended.
2. Pull the barbell upward along the front of your body by bending your elbows and lifting your upper arms.
3. Continue lifting the barbell until it reaches chest height, keeping your elbows higher than your wrists throughout the movement.
4. Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.

## Form tips

- Keep your chest up and back straight throughout the movement to avoid leaning forward.
- Lead with your elbows to ensure proper muscle engagement and avoid wrist strain.
- Avoid using momentum or swinging your body to lift the barbell.

## Similar exercises

- [Upright Row Dumbbell](https://hi.fitness/exercises/upright-row-dumbbell) - Side delts · Dumbbell
- [Upright Row EZ Bar](https://hi.fitness/exercises/upright-row-ez-bar) - Side delts · EZ bar
- [Dumbbell Armpit Row](https://hi.fitness/exercises/dumbbell-armpit-row) - Side delts · Dumbbell
- [Upright Row Barbell](https://hi.fitness/exercises/upright-row-barbell) - Side delts · Barbell
- [Upright Row Cable Resistance Band](https://hi.fitness/exercises/upright-row-cable-resistance-band) - Side delts · Resistance band
- [Cable Upright Row with Straight Bar](https://hi.fitness/exercises/cable-upright-row-with-straight-bar) - Side delts · Cable
- [Cable Upright Row with EZ Bar](https://hi.fitness/exercises/cable-upright-row-with-ez-bar) - Side delts · Cable
- [Lateral Raises Dumbbell](https://hi.fitness/exercises/lateral-raises-dumbbell) - Side delts · Dumbbell