Upright Row (Barbell - Wide Grip)

The shoulder and trap builder — wide grip variation reduces impingement risk while building powerful upper body musculature

⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Side Delts, Traps
Secondary Muscles	Front Delts, Biceps
Equipment	Barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Common

Movement Summary

🎯 Setup

Starting Position

Barbell loading: Start light to learn the pattern
- Beginner: Empty bar (45 lbs) to 65 lbs
- Intermediate: 65-95 lbs
- Advanced: 95-135 lbs
Grip width: Wide grip — hands positioned near the collar/plates (typically 1.5-2x shoulder width)
- Critical: Wide grip is safer for shoulders than narrow grip
- Mark your grip or use the rings on the bar for consistency
Grip type: Overhand (pronated) grip, thumbs wrapped around bar
Stance: Feet hip to shoulder-width apart, stable base
Starting position: Bar resting against thighs, arms fully extended
Torso: Upright, chest up, shoulders back, core braced
Head position: Neutral spine, looking forward

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 45 lb barbell	Olympic barbell or standard
Weight	Light to moderate	Should feel it in delts/traps, not momentum
Grip	Wide (near collars)	Wider = more delt, less impingement risk
Floor	Stable surface	No rocking or instability

Setup Cue

"Grip wide, bar at thighs, stand tall like a soldier — shoulders back, chest proud"

Grip Width is Critical

Wide grip (hands near the plates) is MUCH safer for shoulders than narrow grip. Narrow grip increases internal rotation and impingement risk. Always use a wide grip for this variation.

🔄 Execution

The Movement

⬇️ Lowering
⏸️ Bottom Position
⬆️ Pulling
🔝 Top Position

What's happening: Controlled return to start

Slowly lower bar back to starting position
Maintain control — don't drop the bar
Keep elbows high until bar is below chest level
Extend arms fully at bottom
Breathing: Inhale on the way down

Tempo: 2 seconds

Feel: Delts and traps lengthening under control

Key Cues

Primary Cues

"Elbows high and wide" — keeps work on delts and traps
"Bar to chest, not chin" — safer ROM with wide grip
"Lead with elbows" — drives the movement
"Pull the bar up your body" — keeps it close

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down
Power	X-0-2-0	Explosive up, controlled down

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Side Deltoids	Shoulder abduction — pulling elbows up and out	`████████░░` 85%
Upper/Mid Trapezius	Scapular elevation and upward rotation	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Front Deltoids	Shoulder flexion assistance	`██████░░░░` 60%
Biceps Brachii	Elbow flexion	`█████░░░░░` 50%
Brachialis	Elbow flexion	`████░░░░░░` 45%

Stabilizers

Muscle	Role
Core	Prevents torso sway and maintains posture
Forearms	Grip barbell
Lower Traps	Scapular stabilization

Muscle Emphasis

Wide grip advantage: Emphasizes side delts more than narrow grip, reduces shoulder internal rotation stress Delt vs Trap focus: How high you pull determines emphasis — chest level favors delts, higher pulls favor traps Compound efficiency: Works multiple shoulder and upper back muscles simultaneously

🎁 Benefits

Primary Benefits

Benefit	Why It Matters
Side Delt Development	Builds shoulder width and V-taper
Trap Development	Builds upper back thickness and neck support
Compound Efficiency	Works multiple muscles in one movement
Functional Strength	Carries over to pulling and lifting movements
Time Efficient	Replaces separate lateral raises and shrugs

Wide Grip Specific Benefits

Benefit	Why It Matters
Reduced Impingement Risk	Less shoulder internal rotation than narrow grip
More Delt Emphasis	Wider elbows target side delts more effectively
Safer ROM	Can't pull as high, reducing excessive shoulder stress
Better for Most People	More shoulder-friendly than traditional narrow grip

When to Use

You want to build side delts and traps — compound movement for both
Limited time — efficient multi-muscle exercise
You've had shoulder issues with narrow grip — wide grip is safer
Building athletic upper body — functional pulling strength
Plateau on isolation work — compound variation for new stimulus

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Grip too narrow	Hands close together	Shoulder impingement, internal rotation stress	Use WIDE grip (near collars)
Pulling too high	Bar to chin or nose	Excessive shoulder stress, impingement	Stop at chest level with wide grip
Using momentum	Swinging or jerking bar	Takes tension off target muscles, injury risk	Lighter weight, controlled tempo
Shrugging excessively	Elevating shoulders too much	Excessive upper trap, less delt work	Natural shrug, focus on elbows up
Bar drifts forward	Bar away from body	Poor leverage, reduces efficiency	"Pull bar up your shirt"
Leaning back	Torso tilts backward	Turns into more of a pull, injury risk	Stay upright, brace core

Most Common Error

Using narrow grip instead of wide — narrow grip upright rows have a bad reputation for causing shoulder issues. Always use WIDE grip (hands near the weight collars) for this variation. It's much safer and more delt-focused.

Self-Check Checklist

Wide grip (hands near collars/plates)
Bar stays close to body throughout
Elbows high and wide, leading the movement
Stopping at chest level (not chin)
Controlled tempo, no jerking
Torso upright, no lean back

🔀 Variations

By Emphasis

Hypertrophy Focus
Strength Focus
Endurance/Metabolic

Variation	Change	Why
Slow Eccentric	3-4s lowering	More time under tension
Pause Reps	2s hold at top	Peak contraction emphasis
Tempo Contrast	Explosive up, slow down	Muscle damage and tension

Variation	Change	Why
Heavy Upright Row	Lower reps, heavier weight	Build max strength
Cluster Sets	Mini-rests within set	Handle heavier loads
High Pull	More explosive, higher pull	Power development

Variation	Change	Why
High Rep Upright Row	15-25 reps	Muscular endurance, pump
Drop Sets	Reduce weight mid-set	Push past failure
Rest-Pause	10s rest within set	Accumulate more volume

Equipment Variations

Equipment	Exercise Name	Key Difference	Difficulty
Dumbbells	DB Upright Row	Independent arm movement, easier on shoulders	⭐⭐ Intermediate
EZ Bar	EZ Bar Upright Row	Angled grip, wrist-friendly	⭐⭐ Intermediate
Cable	Cable Upright Row	Constant tension, smoother	⭐⭐ Intermediate
Trap Bar	Trap Bar Upright Row	Neutral grip, very shoulder-friendly	⭐⭐ Intermediate

Technique Variations

Variation	Technique Change	Effect
Snatch Grip Row	Extra wide grip (snatch width)	Maximum delt emphasis, minimal trap
Slow Tempo	3-1-3-0 tempo	Hypertrophy focus
Dead Stop	Set bar down each rep	Remove stretch reflex, more work

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-12	90-120s	Moderate	2-3
Endurance	3-4	12-20	60-90s	Light-Moderate	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	Middle of workout	After main pressing, before isolation
Shoulder day	Middle	After overhead press, before laterals
Push day	End	Compound finisher for delts/traps
Pull day	Beginning or middle	Vertical pulling emphasis

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	3-4 sets (across sessions)

Progression Scheme

Progressive Overload

Upright rows respond well to both weight and rep progression. When you can do 4x12 with good form, add 5-10 lbs and drop back to 4x8. Build back up to 4x12 before adding weight again.

Weekly Volume Guidelines

Level	Total Sets	Sessions	Notes
Beginner	3-6 sets	1-2 sessions	Learn movement pattern first
Intermediate	6-12 sets	2 sessions	Build work capacity
Advanced	9-15 sets	2-3 sessions	Manage fatigue, split volume

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Cable Upright Row	Learning movement, shoulder sensitivity
Dumbbell Upright Row	Want independent arm movement
Lateral Raise	Isolation instead of compound

Progressions (Harder)

Exercise	When Ready	Link
Heavy Upright Row	Strong on moderate weights, want strength focus
High Pull	Want explosive/power development
Snatch Grip High Pull	Advanced, maximum delt emphasis

Alternatives (Same Goal, Different Movement)

Compound Alternatives
Isolation Alternatives

Alternative	Movement	Notes
Face Pull	Horizontal cable pull	Rear delts + traps, very shoulder-friendly
Dumbbell Power Clean	Explosive total body	More athletic, similar muscles
Arnold Press	Overhead pressing	Different pattern, works delts

Alternative	Movement	Notes
Lateral Raise	Delt isolation	Pure side delt, no trap involvement
Barbell Shrug	Trap isolation	Pure trap, minimal delt
Front Raise	Front delt isolation	Different delt head

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain/pinching at top of movement	Use even wider grip, stop at lower height, try cables
Rotator cuff issues	Strain on stabilizers	Lighter weight, slower tempo, DB version
Wrist pain	Grip stress	Use EZ bar or trap bar variation
AC joint issues	Compression at top	Reduce ROM, stop at chest level

Stop Immediately If

Sharp pain in shoulder joint
Clicking or popping with pain
Pinching sensation in shoulder
Wrist pain that doesn't resolve with grip adjustment
Numbness or tingling in arms

Form Safety Tips

Tip	Why
Always use wide grip	Reduces impingement risk dramatically
Don't pull above chest with wide grip	Excessive ROM increases injury risk
Keep bar close to body	Better leverage, less shoulder stress
No jerking or momentum	Prevents acute injury, ensures muscle work
Start light	Learn pattern before loading heavy

Controversial Exercise Note

Exercise Controversy

Upright rows (especially narrow grip) have a controversial reputation for causing shoulder impingement. WIDE GRIP upright rows are much safer because they reduce internal rotation and limit ROM naturally. If you have shoulder issues, consider alternatives like face pulls or lateral raises + shrugs separately.

Safe Failure

How to safely stop a set:

When fatigued: Lower bar to thighs, rack or set down
If pain occurs: Stop immediately, assess shoulder position and grip width
At failure: Lower bar to thighs (safe compound movement)
Form breaks down: End set immediately — bad form defeats purpose and risks injury

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Abduction, flexion	0-90°	🟡 Moderate
Elbow	Flexion	0-120°	🟢 Low
Wrist	Extension (gripping bar)	Neutral	🟢 Low
Scapulothoracic	Elevation, upward rotation	Moderate	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Raise arms to sides to shoulder height	Work on shoulder mobility, use DB version
Thoracic spine	Moderate extension	Stand tall without rounding	Thoracic mobility work

Joint Health Note

Wide grip is critical for joint health on upright rows. The wider your grip, the less internal rotation at the shoulder, reducing impingement risk. If you have shoulder issues, this might not be the right exercise — try face pulls or separate lateral raises and shrugs instead.

❓ Common Questions

Are upright rows bad for shoulders?

It depends on grip width and individual anatomy. Narrow grip upright rows (hands close together) can cause shoulder impingement for many people due to excessive internal rotation. WIDE GRIP upright rows (this variation) are much safer because they reduce internal rotation and limit ROM. If you have shoulder issues, try wide grip first. If still problematic, use alternatives like face pulls or lateral raises.

How wide should my grip be?

Your hands should be near the weight collars or plates — roughly 1.5-2x shoulder width. A good test: at the top position, your elbows should be roughly level with or slightly higher than your wrists. If elbows are much lower than wrists, grip is too narrow.

Should I pull to my chin or chest?

With WIDE GRIP, you physically can't pull to your chin — stop at chest level. This is actually safer. Pulling too high (especially with narrow grip) increases impingement risk. Chest-level is perfect for wide grip rows.

What's better: barbell or dumbbell upright rows?

Both work, with trade-offs:

Barbell (wide grip): More weight, bilateral stability, efficient
Dumbbells: Independent arm movement, natural arm path, easier on shoulders for some people

Try both and see which feels better for your shoulders.

Can I substitute this for lateral raises or shrugs?

Upright rows work both side delts and traps, so they can replace BOTH lateral raises and shrugs in a time-efficient program. However, if you want maximum delt development, doing lateral raises + shrugs separately allows more volume and focus on each muscle. Upright rows are a good "bang for buck" exercise when time is limited.

Same Muscle Group

Lateral Raise — Side delt isolation
Barbell Shrug — Trap isolation
Dumbbell Upright Row — DB variation
EZ Bar Upright Row — Angled grip variation

Complementary Exercises

Face Pull — Rear delts and upper back
Overhead Press — Compound shoulder builder
Rear Delt Fly — Rear delt isolation
Front Raise — Front delt isolation

Progressions & Alternatives

High Pull — Explosive progression
Cable Upright Row — Constant tension variation
Band Pull-Apart — Shoulder health alternative

📚 Sources

Biomechanics & Muscle Activation:

McAllister, M.J. et al. (2013). Muscle activation during various upright row variations — Tier A
Schoenfeld, B.J. (2016). Effects of grip width on muscle activation — Tier A
ExRx.net Exercise Analysis — Tier C

Programming:

Renaissance Periodization Hypertrophy Guide — Tier B
Mike Israetel Shoulder & Trap Volume Landmarks — Tier B
Stronger by Science Programming Principles — Tier B

Shoulder Safety & Controversies:

Shoulder impingement and upright row research — Tier A
Mike Reinold Shoulder Health Series — Tier B
Jeff Cavaliere (AthleanX) Upright Row Debate — Tier C

Technique:

Jeff Nippard Shoulder Science — Tier C
John Meadows Upright Row Variations — Tier C
Squat University Shoulder Mechanics — Tier C

For Mo

When to recommend this exercise:

User wants to build side delts and traps together (time-efficient)
User has stalled on isolation work (lateral raises/shrugs)
User wants a compound shoulder/trap builder
User specifically asks about upright rows (guide them to WIDE grip)
User wants athletic upper body development

Who should NOT do this exercise:

Shoulder impingement that persists even with wide grip → Try Face Pull instead
Acute shoulder injury → Rest, PT evaluation
Cannot achieve wide grip without wrist pain → Try EZ Bar Upright Row
Significant shoulder mobility limitations → Work on mobility first, use alternatives

Key coaching cues to emphasize:

"WIDE grip — hands near the plates/collars"
"Elbows high and wide, leading the movement"
"Pull bar to chest, not chin — don't go too high"
"Keep bar close to your body throughout"

Common issues to watch for in user feedback:

"My shoulders hurt" → Check grip width (too narrow?), how high they're pulling (too high?), try wider grip or DB version
"I feel it more in biceps" → Cue "lead with elbows," might be pulling bar forward
"Don't feel delts/traps" → Likely too much momentum, reduce weight, slow tempo
"Wrist pain" → Try EZ Bar or Trap Bar variation

Programming guidance:

Pair with: Overhead press, rear delt work, bicep/tricep isolation
Use after: Main pressing movements (bench, overhead press)
Use before: Isolation work (lateral raises, bicep curls)
Typical frequency: 1-2x per week
Volume: 3-4 sets of 8-12 reps most common

Progression signals:

Ready to progress when: Completing 4x12 with perfect form, strong contraction
Progress to: Add 5-10 lbs, or try high pulls for explosive variation
Regress if: Shoulder pain, can't maintain wide grip form, excessive momentum

Important notes:

ALWAYS recommend WIDE GRIP for safety — narrow grip has bad reputation for good reason
If user has shoulder issues, be cautious — may need to avoid entirely and use alternatives
This is a somewhat controversial exercise — some coaches love it, others avoid it; wide grip is the safer compromise
Watch for users confusing this with high pulls (more explosive, athletic variation)

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

🎁 Benefits​

Primary Benefits​

Wide Grip Specific Benefits​

When to Use​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Emphasis​

Equipment Variations​

Technique Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

Weekly Volume Guidelines​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Form Safety Tips​

Controversial Exercise Note​

Safe Failure​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

🔗 Related Exercises​

Same Muscle Group​

Complementary Exercises​

Progressions & Alternatives​

📚 Sources​