Upright Row (Wide Grip)
The vertical pull for shoulder width — wide grip keeps it delt-heavy and joint-friendly.
Setup
- Grip wider than shoulders (this is the joint-saver), bar at thighs.
How To Do It
- Pull the bar up along your body, elbows leading OUT and up.
- Stop at chest height — no higher.
- Lower slow and straight.
Breathing
Exhale pulling up.
Common Mistakes
- Narrow grip + chin height — the classic shoulder grinder; wide and chest-high only.
- Swinging with the hips — strict, or lighter.
Programming It
Three sets of 10-15, stopping at chest height every rep.
Why This Exercise Works
The upright row builds the traps and side delts with a load the lateral raise cannot match. It also has a real ceiling: pull above chest height and the shoulder internally rotates under load, which is the position that causes impingement. Stop at the chest and it is a good exercise.
Where You Should Feel It
Side delts and traps, rising with the hands. Anything pinching at the top means you have gone past chest height, which is where it stops being useful.
Where It Fits in a Program
The vertical pull for shoulder width — wide grip keeps it delt-heavy and joint-friendly. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the upright row (wide grip): add a small plate, or pause at the top. To regress it: widen the grip, or switch to a rope on a cable.
Who It's For
Anyone building traps who has healthy shoulders. Skip it entirely with any impingement history — a wide-grip version or a face pull is safer.
Equipment and Substitutions
This version uses a barbell or dumbbells. Without a barbell, load the same pattern with dumbbells or a machine from the list below and accept a smaller top-end number.
Related Exercises
- Cable Lateral Raise — Side Delts
- Lateral Raise — Side Delts
- Meadows Row — Lats, Upper Back
- Rack Pull — Back, Traps, Glutes
- Cable Upright Row — Traps, Shoulders
- Seated Cable Row — Mid-Back, Lats, Biceps
- Half-Kneeling Face Pull — Rear Delts, Upper Back
- Face Pull — Rear Delts, Upper Back
Common Questions
What muscles does the upright row (wide grip) work?
The upright row (wide grip) primarily trains the side delts, traps.
How many sets and reps should I do?
Three sets of 10-15, stopping at chest height every rep.
What are the most common upright row (wide grip) mistakes?
Most often: narrow grip + chin height; swinging with the hips.
Do I need a barbell or dumbbells to do this?
This version uses a barbell or dumbbells, and it trains the side delts, traps. Without a barbell, load the same pattern with dumbbells or a machine from the list below and accept a smaller top-end number.
Is this safe if I have an existing injury?
The upright row (wide grip) puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.