Defense Bodybuilders usually use a close grip (closer than shoulder width) on upright rows as it provides the longest range of motion.
ProsecutionUsing a wide grip (wider than shoulder width) on upright rows places more emphasis on the middle delts.
■ Using a close grip on barbell upright rows causes the arms to move in front of the body, thus the majority of stress is on the front delt heads.
■ Close-grip upright rows also allow for a fuller range of motion at the top of the exercise. The elbows go higher than shoulder height at the top, and this emphasizes the upper traps.
■ Doing upright rows with a wide grip allows the elbows to fl air out to the sides, emphasizing the middle delt heads.
WIDE-GRIP UPRIGHT ROWS
Most bodybuilders don’t lack front delt mass due to the chest exercises (especially incline presses) they typically do in addition to shoulder training. And if you’re in need of uppertrap mass, you’re better off using a variety of shrugs and only doing close-grip upright rows on occasion after shrugs. The middle deltoid heads provide your shoulders with most of their mass, width and roundness. Since no one can be too wide, your best bet is to go with wide-grip upright rows.
Consider using wide-grip upright rows in your delt workouts following shoulder presses and before lateral raises. Use closegrip upright rows after shrugs to work the upper traps and front delts, if those areas are lacking.