Upright Row (Wide Grip)
The vertical pull for shoulder width — wide grip keeps it delt-heavy and joint-friendly.
Side Delts, TrapsBarbell or DumbbellsIntermediate
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.
Coach Sam's cue: Elbows to the ceiling, bar to the chest, no further.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.