How to do a barbell wide grip upright row

Setup:

1. Barbell Placement: Position the loaded barbell on the floor.
2. Stance: Stand with your feet shoulder-width apart, toes slightly turned out.
3. Grip: Grasp the barbell with a wide overhand grip, hands significantly wider than shoulder-width apart.
4. Starting Position: Stand tall with the barbell in front of your thighs, arms straight, shoulders relaxed, and core engaged.

The Lift:

1. Pull Upwards: Keeping your core tight, pull the barbell upwards, leading with your elbows.
2. Elbow High: Raise the bar until your elbows are elevated and pointed out to the sides, with the bar just below your chin.
3. Pause at the Top: Hold for a brief moment, feeling the contraction in your shoulders and upper back muscles.
4. Controlled Lowering: Slowly lower the barbell back down to the starting position in a controlled manner.

Tips:

• Elbows Lead the Way: Focus on using your shoulders and upper back to pull the barbell, letting your elbows lead the movement.
• Avoid Excessive Swinging: Use a smooth, controlled motion to minimize momentum and maximize muscle engagement.
• Breathe: Exhale as you pull the barbell upwards and inhale as you lower it back down.