Wide-grip upright row

Barbell, or dumbbells

Also called barbell upright row, wide upright row

Wide-grip upright row, start position — Images: Free Exercise DB (public domain)

Wide-grip upright row, end position — Images: Free Exercise DB (public domain)

Hold a barbell with a wide overhand grip in front of the thighs. Pull it up the front of the body, elbows leading, to shoulder height.

Grip wider than shoulder width
Hands never below the elbows
Stop at shoulder height

Movement

Pattern: Lateral raise
Type: Compound, several joints move
Sides: Both sides together
Equipment: Barbell

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Side deltsMain
TrapsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 2 sources.
- 4/5 Recommended as a side-delt option when done with a wide grip, elbows only to shoulder height and hands not below elbows. Jeremy Ethier, 15 BEST Shoulder Exercises For Growth (And How To Use Them) @ 5:04videoExpert opinion2022checked by AI
- 4/5 Great when done properly as perhaps the only compound lift that heavily hits the lateral delts; a grip of 1 to 1.5x shoulder width activates them better. Jeff Nippard, How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth @ 0:01videoStudy2019checked by AI
Injury risk lower is better3.0
Moderate; needs attention to form or load. 2 sources.
- 3/5 The widened-grip, shoulder-height version is the safer upright row for the shoulder joint. Jeremy Ethier, 15 BEST Shoulder Exercises For Growth (And How To Use Them) @ 5:04videoExpert opinion2022checked by AI
- 3/5 Can be safe if the bar stays close, you pull through the elbows and stop at shoulder height; elbows too high is contraindicated long term. Jeff Nippard, How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth @ 2:04videoExpert opinion2019checked by AI
Shoulder stress lower is better3.0
Moderate; fine for healthy shoulders with sensible load and range. 2 sources.
- 4/5 Thought to have a fairly high-risk profile from subacromial impingement, since arms rise internally rotated; keep the elbows at or below shoulder height. Jeff Nippard, How To Fix The Upright Row: Avoid Shoulder Pain & Maximize Growth @ 1:03videoExpert opinion2019checked by AI
- 2/5 Wide grip with elbows stopping at shoulder height and hands not below elbows removes the internal rotation and is kinder to the shoulder. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 2:02videoStudy2018checked by AI