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shouldersintermediateReviewed by Dr. Ananya Iyer, DPT

Wide-Grip Upright Barbell Row

Builds side delts and upper traps; wide grip protects the shoulder joint from impingement.

Recommended Sets3 Sets
Rep Range10–12 Reps
Rest Period75s Rest
Equipmentbarbell

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Wide-Grip Upright Barbell Row

Grasp barbell with wide grip (at least 1.5x shoulder width). Stand upright, pull bar upwards leading with elbows until bar reaches mid-chest.

  • Primary Muscle: SHOULDERS
  • Secondary Synergists: BACK, BICEPS
  • Rest Interval: 75 seconds between sets

Wide-Grip Upright Barbell Row Anatomy Activation

Primary motor unit recruitment for shoulders with secondary synergist stabilizers.

Primary (shoulders)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: shouldersFront anatomical silhouette highlighting shoulders in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: shouldersBack anatomical silhouette highlighting shoulders in orange as active agonist.
Secondary / Stabilizer View
Anatomical PlaneScapular & Frontal Planes
Primary KinesiologyHumeral Abduction & Flexion
Biomechanical VectorSuperior-lateral vector across deltoid tuberosity
Active Anatomy:Primary: shouldersSynergist: backSynergist: biceps
Figure: Biomechanical muscle recruitment model for shoulders. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (back, biceps).

Step-by-Step Execution Guide

1

Grasp barbell with wide grip (at least 1.5x shoulder width).

2

Stand upright, pull bar upwards leading with elbows until bar reaches mid-chest.

3

Pause, lower slowly.

Common Mistakes & Form Fixes

Narrow grip pulling bar to chin (high impingement risk).

Jerking with lower back.

Biomechanical Safety & Injury Warning

Never use a close grip; pull only to sternum level.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Dumbbell Lateral Raiseshoulders
View Form
Rope Cable Face Pullback
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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