Standing Wide-Grip Upright Barbell Row

Differentiation: Mechanics

This variation of an Upright Row is unique from other Upright Row exercises. Here is how: you use a wide grip on an Olympic bar. Using this hand position exclusively works your middle deltoids.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with feet shoulder-width apart.

7) Bend down to grasp the bar with your hands placed a few inches wider than shoulder-width apart - using an overhand grip.

8) Raise the bar to standing position.

9) Let the bar hang in front of your hips.

10) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale while you flex your middle delts while pulling the bar upward.

3) ...until the bar reaches the top of your chest.

4) Once the bar reaches the top of your chest...

5) Squeeze your shoulders and hold for a count of two seconds.

6) Then, inhale while you return the bar to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your head and back straight.

Keep the bar close to your body as you pull up.

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Keep your elbow higher than your forearm during the lift.

Your elbows should flare up and out as you pull.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

No video has been published yet.

Nobody appears in the video.

Comments