# Wide-Grip Upright Row

URL: https://heatsy.app/ex/wide-grip-upright-row

Also known as: Wide-Grip Barbell Upright Row, Wide Barbell Upright Row

Variation of: [Barbell Upright Row](https://heatsy.app/ex/barbell-upright-row)

Body region: Shoulders, Back

## Muscles

- Main: Deltoid
- Helps: Supraspinatus, Trapezius, Biceps, Brachialis, Brachioradialis
- Holds: Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Barbell

## Technique

1. Stand tall with a barbell resting against your thighs, hands set well outside shoulder width, palms facing you.
2. Pull the bar up along your body, leading with the elbows out to the sides.
3. Stop when your elbows reach shoulder height; the bar ends lower than in a close-grip row.
4. Lower slowly to the start.

### Cues

- Keep the bar close to the body.
- Elbows stay above the wrists all the way up.
- Stop at shoulder height if you feel any pinch in the shoulder.

### Common mistakes

- Shrugging the bar up with the traps.
- Pulling the elbows above shoulder height.
- Leaning back and swinging the weight.

## Variations

- [EZ-Bar Upright Row](https://heatsy.app/ex/ez-bar-upright-row)
- [Smith Machine Upright Row](https://heatsy.app/ex/smith-machine-upright-row)

## Alternatives

- [Dumbbell Upright Row](https://heatsy.app/ex/dumbbell-upright-row)
- [Lateral Raise](https://heatsy.app/ex/lateral-raise)