How To Do A Wide Grip Upright Row? With Dumbbell, Barbell or Cable

The article provides clear instructions that you can follow to do the wide grip upright row. On top of that, the variations of the upright rows are also outlined clearly to make it easy to differentiate them. If you cannot do the upright rows, the article provides alternative exercises that you can do to target the same muscles that are worked by the wide grip upright row workout.

This article also gives more details about the upright row exercises. For instance, the article gives a list of muscles that get worked by different upright row variations. By the end of the article, you will be in a good position to differentiate between the upright variations.

Wide Grip Upright Row Safe.

The wide grip upright row is a lateral deltoid exercise. Other muscles that you exercise when doing the exercise include the anterior serratus, middle and lower trapezius, brachialis, teres minor.

All these muscles are found on the upper body. To do the wide grip upright row exercise, you need a barbell. To do the exercise properly, follow the instructions below;

1. Holding a barbell, stand upright with your feet at shoulder-width apart. Make sure that your arms are hanging with the bar resting on your hips and the hands holding the bar with overhead grip.
2. Keep your hands a bit wider than the shoulder-width apart distance.
3. Keep your chest out with your shoulders back.
4. Raise the bar up to the middle chest. Don’t let the elbows point upward but keep them pointing at the back. Pause and count up to 3 at the top of the move.
5. Lower your bar down to the starting position.
6. Repeat as much as you can.

Wide Grip Upright Row Dumbbell.

The wide grip upright row can be done using the dumbbells. The dumbbell version of the wide grip upright row hits the lats and traps muscles. However, the form of this exercise is similar to the wide grip upright row barbell. To do it properly follow the steps below;

1. Stand with your feet at shoulder-width apart and hold dumbbells with an overhand grip.
2. Let your arms hang in front of your things with palms facing your body.
3. Then raise the dumbbells up to your chest level. Keep the dumbbells closer to your body as you lift them up.
4. Keep the elbows flaring out.
5. Pause for 2 seconds at the top of the move.
6. Lower the dumbbells to the starting position.
7. Repeat as much as you can.

Wide Grip Upright Row Alternative.

If you want to do a wide grip upright row alternative, you should do exercises that target similar muscles as this exercise. Some exercises that target the same muscles as the wide grip upright row include scapular pull-ups, cable face pull, lateral raise, barbell hang clean among others. To do the exercises properly; follow the steps below;

Scapular Pull-Ups.

The scapular pull-ups exercise is good for targeting the lats. Other upper body muscles that get worked include the lateral deltoids, anterior serratus, traps, and many others.

As such, judging from these muscles, the scapular pull-ups can be a good alternative to the wide grip upright row workout. Follow the instructions below to do the scapula pull-ups properly.

1. Start by placing a bench under the pull-up bar. Then stand on the bench.
2. Grasp the bar with your hands a bit wider than the shoulder-width apart. Your hands should be gripping with an overhand and make sure that the palms are facing away from your body.
3. Then remove your feet from the bench and hang on the bar and avoid swinging your body.
4. Move your body up for about an inch or do a reverse shrug.
5. Return your shoulders to the starting position.
6. You can do three sets of 10 reps.

Lateral Raise.

Primarily, the lateral raise gives the deltoids good exercise. In addition to that, this exercise is ideal if you want to broaden your shoulders. The lateral raise is also a strength exercise. You will need dumbbells to do the exercise. Follow the instructions below to execute the exercise properly.

1. Stand with your feet at hip-distance apart and hold dumbbell each in your hand. Keep your shoulders back and engage your core.
2. Then raise the arms by your body side until the arms are fully stretched. Stop when the arms are at shoulder height position.
3. Pause in that position for a second.
4. Lower your arms down to the starting position.
5. Breathe and repeat as much as you can.

Cable Face Pull.

The primary muscles that you work using the cable face pull are rear deltoids. In addition to that, you engage the trapezius, rhomboids, and shoulders. This exercise helps your shoulders to do day to day activities easily. Additionally, the cable face pull is good for lowering the risks of shoulder injuries.

As such, it promotes good posture. To do the exercise, you will need a cable machine or a resistance band. Follow the steps below to do the exercise;

1. Start by setting the cable machine and make sure that the pulley system is above your head.
2. Attach the rope attachment with two handles to a high pulley.
3. Select the weight that you are comfortable with and make sure that it’s lighter.
4. Stand in front of the machine with your feet at hip-width distance apart.
5. Then grasp the handles of a rope attachment with your palm facing down.
6. Move back until your arms are fully stretched.
7. Engage your core muscles and pull the handles towards your face. Pause after reaching your face for about 2 seconds and return the rope attachment to the starting position.
8. Repeat as much as you can.

Upright Row Variations.

There a lot of upright row variations. The upright row variations target the upper body muscles. But they hit the muscles differently due to the position of the hands and body posture.

Below are the upright row variations that you can do to work your upper body muscles.

Close Grip Upright Row.

Primarily, the close grip upright row targets the upper trapezius and middle deltoids. In addition, other muscles that get worked include the rhomboids, rotator cuff, teres major, and biceps brachii.

You will need EZ bar to do the exercise, but you are not limited to that. You can use a straight or any other weight that you are comfortable with. To do the exercise, follow the instructions below;

1. Holding EZ bar with an overhand grip with hands a bit closer than shoulder width apart distance, stand upright. Keep your knees slightly bent.
2. Rest the bar on your thighs.
3. Then lift the bar up until it reaches your chin or just under the chin. Your elbows must be pointing at the ceiling. Make sure that the elbows are above your hands throughout the exercise.
4. Return the bar down to the starting position in slow motion.
5. Repeat as much as you can.

Wide Grip Upright Rows Muscles Worked.

As discussed above, the wide grip upright row exercise primarily works the lateral deltoids. You can locate the lateral deltoids muscles at the top sides of your shoulders. It is important to keep the lateral deltoids in good shape to avoid dislocation of joints. The lateral deltoids keep the shoulder muscle and the arm in a stable condition.

Besides working the lateral deltoids other muscles that are exercises include the biceps brachii, brachioradialis, anterior deltoids,  trapezius, teres minor, serratus anterior.

Wide Grip Upright Row Cable.

You can use the cable machine to do the wide grip upright row. However, you also target the same muscles that you work when using weight. For instance, primarily you will work the lateral deltoids muscles. Then other muscles that benefit include teres minor, trapezius, anterior deltoids, serratus anterior, and many other upper body muscles. To do the exercise, follow the steps below;

1. Set up the machine and attach the straight bar low pulley.
2. Then stand in front of the machine with your feet at shoulder width apart distance.
3. Grab the bar with an overhand grip and keep your hands a bit wider than shoulder width apart distance
4. Keep your shoulders back and your chest out.
5. Raise the bar up to the chest level and avoid pulling it further. Pause and count up to 2.
6. Return the bar down to the starting position.
7. Repeat as much as you can.

Wide Grip Upright Row Push Or Pull.

The wide grip upright row is a pulling exercise. If you use the correct technique and body posture, you will pull your targeted muscles. Therefore, you don’t push the muscles but you pull them as you exercise.

Final Thoughts

In conclusion, doing exercise in proper form lowers injury risks and makes it easy to target the intended muscles. You can do the wide grip upright row using a cable machine or weights. However, the form of the variations is similar as long as you are doing a wide grip. The difference is seen when you do close grip row. This article gives the correct form of doing the wide grip upright row.

In addition to that, other variations of the upright row such as close grip upright row are outlined clearly. To make it more comprehensive, the above passages detail the muscles that get worked by each upright row variation and alternative exercises.

Can you now differentiate the wide grip upright row from the close grip upright row?Share your experiences below