How many sets and reps of the wide-grip upright row should you do when you are new to the exercise?

Three sets of 12 reps with a light bar is a good place to start; because the wider grip shortens the range, spend early sets on spreading the elbows correctly rather than adding weight.

What can I do instead of the wide-grip upright row with no barbell?

A wide-grip pull on a cable bar or a pair of dumbbells pulled with the elbows flared wide trains the same delt-biased pattern.

What is the wide-grip upright row good for and when should you use a narrower grip instead?

Widening the grip shifts emphasis toward the lateral and rear delts and eases the internal rotation that bothers some shoulders on a narrow-grip row, making it a good swap for lifters who feel pinching on the standard version. It's not the right choice if you're specifically trying to build the upper traps, since the wider grip and shorter range bias the lift away from them and toward the shoulders.

Intermediate

Wide-Grip Upright Row

Widening the grip lowers the elbow angle relative to the torso, shifting emphasis toward the lateral and posterior delts while easing the internal rotation that bothers some shoulders. It is a smart alternative for lifters who want the upright-row stimulus with less pinch. Keep the finish height modest and the tempo honest.

Equipment: Barbell
Body part: Shoulder, Traps
Type: Strength
Browse by muscle: Deltoid Middle
Browse by movement: Shoulder Raise

How to do it

1
Grip a barbell wider than shoulder width with an overhand grip, bar resting against the thighs.
2
Stand tall with feet hip-width and core braced.
3
Pull the bar up the front of the body, driving the elbows out to the sides.
4
Stop when the upper arms reach about shoulder height with elbows level with the wrists.
5
Pause and squeeze the delts at the top.
6
Lower the bar under control back to the thighs.

Tips

The wider grip means you do not need to pull as high; stop at shoulder level.
Think about spreading the elbows apart rather than lifting the hands.
If the shoulders pinch, narrow the grip slightly or reduce range.

Variations

Common mistakes

The bar keeps getting pulled up toward chin height out of habit from a narrower row, well past the lower stopping point a wide grip actually needs.
The hands creep back toward shoulder width as the load gets heavy over a set, quietly erasing the wider grip that's the whole point of this version.
Focusing on lifting the hands rather than spreading the elbows sideways collapses this variation back into a narrow-grip row's path.
The torso leans back to help launch the bar upward once the wide grip's shorter range makes the top feel deceptively easy to rush.

Frequently asked

How many sets and reps of the wide-grip upright row should you do when you are new to the exercise?: Three sets of 12 reps with a light bar is a good place to start; because the wider grip shortens the range, spend early sets on spreading the elbows correctly rather than adding weight.
What can I do instead of the wide-grip upright row with no barbell?: A wide-grip pull on a cable bar or a pair of dumbbells pulled with the elbows flared wide trains the same delt-biased pattern.
What is the wide-grip upright row good for and when should you use a narrower grip instead?: Widening the grip shifts emphasis toward the lateral and rear delts and eases the internal rotation that bothers some shoulders on a narrow-grip row, making it a good swap for lifters who feel pinching on the standard version. It's not the right choice if you're specifically trying to build the upper traps, since the wider grip and shorter range bias the lift away from them and toward the shoulders.

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