Barbell Bent Over Wide Grip Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart and grasp the barbell with an overhand grip significantly wider than shoulder-width.
2. Hinge at the hips, keeping your back flat and knees slightly bent, until your torso is at a 45-degree angle or nearly parallel to the floor.
3. Let the bar hang at arm's length with your shoulders retracted and core tightly engaged to protect the spine.

How to do it

1. Exhale as you pull the barbell toward your lower chest by driving your elbows out and back away from your body.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your elbows are higher than your torso.
3. Inhale as you slowly lower the barbell back to the starting position with a controlled 2-second eccentric phase.
4. Maintain a steady torso position throughout the set, avoiding any vertical swinging or 'cheating' with the hips.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or craning your neck upward.
• Ensure your elbows flare out to the sides rather than tucking them into your ribs.
• Keep your weight distributed through your mid-foot and heels to maintain balance.
• The bar should travel in a straight vertical line toward the upper abdomen/lower chest.

Pro tips

• Focus on pulling with your elbows rather than your hands to maximize rear delt and trap engagement.
• Think about 'breaking the bar' across your chest at the top of the rep to increase the intensity of the contraction in the upper back.

Make it harder

• Add a 2-second isometric pause at the top of each repetition to increase time under tension for the postural muscles.
• Perform 'Pendlay' style rows by starting each rep from a dead stop on the floor to eliminate momentum and build explosive power.

Frequently asked

What muscles does the barbell bent over wide grip row work?

The barbell bent over wide grip row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the barbell bent over wide grip row?

The barbell bent over wide grip row uses barbell and weight plate.

Is the barbell bent over wide grip row good for beginners?

The barbell bent over wide grip row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius