Barbell Bent Over Wide Grip Row
Description
The barbell wide-grip bent-over row uses a grip wider than shoulder-width with elbows flared out during the row. The wide grip and flared elbows shift emphasis from the lats to the rear delts, upper traps, and rhomboids — building upper back thickness.
Equipment Required
Barbell Bent Over Wide Grip Row Instructions
- Stand with feet hip-width apart. Grip a barbell with a wide overhand grip (1.5 to 2 times shoulder-width).
- Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Let the bar hang with arms extended.
- Row the bar toward your upper chest with elbows flared wide — elbows point to the sides.
- Squeeze your upper back and rear delts at the top.
- Lower under control.
- The wide grip and high touch point targets the upper back more than the lats.
- Use moderate weight. Aim for 10 to 12 reps.
Barbell Bent Over Wide Grip Row Form & Visual
Barbell Bent Over Wide Grip Row Benefits
- Shifts emphasis to rear delts and upper back
- Builds upper back thickness
- Different stimulus from standard-grip rows
- Develops rhomboids and mid-traps
- Useful for posture and shoulder balance
- Easy to load progressively
Barbell Bent Over Wide Grip Row Muscles Worked
- Posterior deltoid (increased)
- Trapezius (middle and upper)
- Rhomboids
- Latissimus dorsi (reduced)
- Biceps brachii
- Erector spinae (isometric)
Barbell Bent Over Wide Grip Row Variations & Alternatives
- Barbell Bent Over Row (standard)
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Face Pull
- T-Bar Row (wide grip)
