Barbell Bent Over Wide Alternate Row Plus
Description
The barbell bent over wide alternate row plus is a strong upper back builder. The lifter grips a barbell wide and bends over with a flat back, then alternates pulling each side of the bar up to the body. The wide grip targets the upper back and lats hard.
Muscle Group
Equipment Required
Barbell Bent Over Wide Alternate Row Plus Instructions
- Set up a barbell on the floor or low rack.
- Grip the bar with a wide overhand grip outside shoulder width.
- Hinge forward at the hips with a flat back.
- Brace your core and let the bar hang at arms length.
- Pull one side of the bar up toward the lower chest.
- Squeeze the upper back hard at the top.
- Lower that side back down as you pull the other side up.
- Continue alternating row pulls.
Barbell Bent Over Wide Alternate Row Plus Form & Visual
Barbell Bent Over Wide Alternate Row Plus Benefits
- Strong upper back builder
- Trains the lats wide grip
- Builds back thickness
- Strong unilateral focus
- Useful back move
- Builds rotational core
Barbell Bent Over Wide Alternate Row Plus Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Posterior deltoid
Barbell Bent Over Wide Alternate Row Plus Variations & Alternatives
- Bent Over Row
- Pendlay Row
- T-Bar Row
- Meadows Row
