Barbell Bent Over Wide Grip Row

Barbell Bent Over Wide Grip Row

Description

This exercise involves using a barbell to perform a rowing motion while bent over with a wide grip. It primarily targets the muscles of the back, including the lats, rhomboids, and traps.

Muscle Group

Equipment Required

Barbell Bent Over Wide Grip Row Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a barbell with an overhand grip that is wider than shoulder-width apart.
  3. Bend forward at the hips, keeping your back straight and your head up.
  4. Keep your elbows close to your body and pull the barbell up towards your chest.
  5. Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  6. Lower the barbell back down to the starting position.
  7. Repeat for the desired number of repetitions.

Barbell Bent Over Wide Grip Row Form & Visual

Barbell Bent Over Wide Grip Row

Barbell Bent Over Wide Grip Row Benefits

  • Targets multiple muscle groups including the back, shoulders, and arms
  • Improves posture and spinal stability
  • Increases overall strength and muscle mass
  • Can be modified for different fitness levels and goals
  • Helps prevent injury by strengthening the muscles that support the spine

Barbell Bent Over Wide Grip Row Muscles Worked

  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Erector spinae
  • Posterior deltoids
  • Biceps brachii

Barbell Bent Over Wide Grip Row Variations & Alternatives

  • Dumbbell Bent Over Wide Grip Row
  • T-Bar Row
  • Seated Cable Row
  • One-Arm Dumbbell Row
  • Barbell Bent Over Close Grip Row
  • Reverse Grip Bent Over Row
  • Smith Machine Bent Over Row
  • Renegade Row