Wide-Grip Upright Row: how to do it right
In short: The wide-grip upright row is a multi-joint vertical pull that targets the side delt with maximum tension at mid-range.
How to do it, step by step
- 1Take the bar with an overhand grip, hands wider than your shoulders, torso upright and braced.
- 2Pull leading with your elbows out and up, never with your hands.
- 3Go up until your elbows reach shoulder height, no higher.
- 4Control the descent without letting go, keep a light tension at the bottom.
- 5Smooth, continuous rhythm, no jerking or torso momentum.
The mistake to avoid
Don't raise your elbows above your shoulders, you pinch the shoulder.
Other common mistakes
- You raise your elbows above your shoulders, which transfers the load to the traps and compresses the shoulder: limit the height to shoulder level.
- You use torso momentum to throw the bar, which drains the tension from the delt: lock your trunk and slow the tempo.
- You pull with your hands and biceps, which masks the side delt work: focus on elbows rising first.
- Grip too narrow when the name says wide, which brings the effort back to the traps: keep your hands wide.
Muscles worked
- Main:
- Side delts
- Supporting:
- Traps, Front delts
The side delt is the prime mover: it handles shoulder abduction. The upper trap assists with upward rotation of the shoulder blade and elevation. The front delt takes part at the start of the pull. The wide grip opens the elbows outward, which refocuses the effort on the side delt rather than the traps, unlike a close grip.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Neutral-Grip Dumbbell Press ›
- Machine Lateral Raise ›
- Single-Arm Cable Lateral Raise ›
- Kettlebell Halo ›
- Water Bottle Lateral Raise ›
Frequently asked questions
How do I do this exercise?
Bar with an overhand grip, hands wider than your shoulders, torso upright and braced. Pull leading with your elbows out and up, never with your hands, until your elbows reach shoulder height. Lower under control, without letting go or using torso momentum.
How high should I go?
Go up until your elbows reach shoulder height, not above, otherwise the traps take over and it compresses the shoulder. The max tension is at mid-range: stay in that middle zone, where the side delt works the most. At the bottom keep a light tension, do not fully let go.
I don't feel anything, is that normal?
You should feel the side delt, on the side of the shoulder. If you mostly feel the traps or biceps, you are going too high or pulling with your hands. Imagine spreading your elbows toward the side walls rather than up, and lighten up: this movement rewards technique, not load.
How fast should I do the movement?
Smooth, continuous rhythm, no jerking or torso momentum. Brake the descent over 2 to 3 seconds and rise firmly but under control, without throwing the bar. An explosive movement bypasses the tension peak at mid-range, so stay clean.
How should I breathe?
Breathe in at the bottom, hold the air slightly to brace the trunk as the elbows rise, then breathe out at the end of the rise or during the controlled descent. Keep your abs tight so your torso does not drift backward.