Barbell Upright Row, Wide

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The barbell upright row is a shoulder-focused exercise that primarily engages the deltoids.

By holding the barbell with a wide grip and lifting it towards the chin, the shoulders are targeted.

This workout helps to build strength and size in the shoulder muscles, enhancing overall upper body aesthetics.

While the barbell upright row may also engage the trapezius and biceps, its main focus remains on the shoulders.

Stand with your feet shoulder-width apart, toes pointing forward, and grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Hold the barbell in front of your thighs, arms fully extended, and let it hang at arm’s length.
Keeping your back straight and core engaged, exhale and lift the barbell straight up towards your chin, leading with your elbows.
As you lift, keep the barbell close to your body, brushing against your torso, and continue until it reaches chest height.
Pause briefly at the top of the movement, squeezing your shoulder blades together.
Inhale and slowly lower the barbell back down to the starting position, maintaining control and keeping your elbows slightly bent.
Repeat the movement for the desired number of repetitions.

Position your feet shoulder-width apart, gripping the barbell with an overhand grip slightly wider than shoulder-width. Stand tall, engage your core, and keep your chest up throughout the exercise.
As you lift the barbell, focus on leading the movement with your elbows, pulling them up and out to the sides. This will help engage your shoulders and prevent excessive stress on your wrists.
Keep the barbell close to your body as you lift it, ensuring that it brushes against your torso. This will help maintain control and maximize shoulder engagement.
As you reach the top of the movement, pause for a brief moment, squeezing your shoulder blades together to fully engage your shoulders. Visualize your deltoids working hard and growing stronger with each repetition.
Lower the barbell slowly and with control, focusing on the negative portion of the exercise. This will not only help prevent injury but also provide an additional challenge to your shoulder muscles, promoting growth and strength development.