Barbell Wide-Grip Bent-Over Row
Build a stronger back! Target upper back muscles with the Barbell Wide-Grip Bent-Over Row. Proper form is key for best results!
The Barbell Wide-Grip Bent-Over Row is a compound exercise that mainly works the back, with help from the traps and biceps. You'll need: barbell.
Required Equipment
Barbell Wide-Grip Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Barbell Wide-Grip Bent-Over Row Variations and Alternatives
How to do the Barbell Wide-Grip Bent-Over Row
Stand with your feet shoulder-width apart and knees slightly bent.
Bend at your hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
Grasp the barbell with an overhand grip (palms facing down), hands wider than shoulder-width apart.
Let the barbell hang at arm's length in front of you.
Squeeze your shoulder blades together, and then pull the bar towards your lower chest.
Pause briefly when the bar is at chest height, then slowly lower it back to the starting position.
Ensure that during the movement, your torso remains stationary, and you pull from your elbows, not just using your biceps.
Complete the desired number of repetitions and sets.
Remember to keep your core engaged during the exercise to support your lower back and avoid rounding your spine. Adjust the weight to ensure proper form throughout the workout.
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Barbell Wide-Grip Bent-Over Row FAQs
What muscles does the Barbell Wide-Grip Bent-Over Row work?
The Barbell Wide-Grip Bent-Over Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Barbell Wide-Grip Bent-Over Row?
Barbell.
Is the Barbell Wide-Grip Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Wide-Grip Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Wide-Grip Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Lying Seal Rack Row, Barbell Incline Row, Barbell Lying Close-Grip Underhand Rack Row and Barbell Lying Rack Row.
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