Upright row, wide grip
Shoulders
Description
Upright row with a wide grip on the barbell bar. The isometric hold targets the lateral deltoids with less trapezius involvement, as the wide grip reduces the range of motion and emphasizes shoulder abduction.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the bar with a wide overhand grip, hands well outside shoulder width.
4. Pull the bar upward to the target position, leading with the elbows, and apply maximal isometric force.
5. Keep the bar close to the body and focus on lateral deltoid abduction throughout the hold.
2. Stand with feet shoulder-width apart, core engaged, and torso upright.
3. Grip the bar with a wide overhand grip, hands well outside shoulder width.
4. Pull the bar upward to the target position, leading with the elbows, and apply maximal isometric force.
5. Keep the bar close to the body and focus on lateral deltoid abduction throughout the hold.
Breathing
Exhale as you pull the bar upward. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The wide grip shifts emphasis to the lateral deltoids and reduces trap involvement. Pull only to chest height to protect the shoulder joint.
Contraindications
Not recommended for individuals with shoulder impingement or wrist injuries.
Parameters
| Muscle group | Shoulders |
|---|---|
| Muscle weight (% of body mass) | 0.25% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.25 (Shoulders)
- ktech = 0.8