Upright rowing with a wide grip

When performing upright rows with a wide grip, you train the lateral and rear shoulder muscles as well as the upper trapezius muscle.

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Preparation

Secure the sled at the bottom of the column. Attach the handle strap and pull the handlebar through both handle loops.

Starting Position

Position yourself with hip-width stance and upright upper body in the middle of the bar. Grab the handlebar with a shoulder-width overhand grip and engage your entire body.

Execution

Pull the handlebar close to the body, along the elbows, up to collarbone height. At the endpoint, your upper arms should be parallel to the ground.

Muscles Used

Shoulders

Neck

Tip

Do not swing your upper or lower body during this exercise. Keeping your neck straight ensures stability and prevents injuries.

What makes this exercise particularly effective?

The upright row with a wide grip is an effective exercise for targeted strengthening of the shoulders and neck muscles. The wide grip specifically emphasizes the middle shoulder area (deltoid muscle), while the trapezius muscle is activated as a secondary muscle. This exercise promotes shoulder stability and contributes to improving overall upper body strength.

What effect does the exercise achieve?

Targeted activation of the middle deltoid muscles: The wide grip ensures optimal arm alignment, resulting in particularly effective training of the middle shoulder area.
Strengthening the trapezius muscles: The upward movement also engages the upper fibers of the trapezius, contributing to improved neck stability.
Promotion of shoulder health: Regular training of this muscle group can help prevent shoulder problems and improve overall shoulder function.
Improving upper body strength: The exercise contributes to general upper body strengthening, positively affecting other exercises and everyday movements.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The upright row with a wide grip can complement this training concept effectively:

Addition to shoulder press: By specifically activating the middle deltoid muscles, overall shoulder strength is increased, enhancing shoulder pressing performance.
Compensation for muscular imbalances: The exercise helps balance differences between shoulder muscles, promoting well-rounded shoulder development.
Injury prevention: Strengthening the shoulder and neck muscles reduces the risk of injuries in these areas.