Barbell Bent Over Wide Row Plus
Description
The barbell bent over wide row plus is a bent over row variation with a wider-than-shoulder-width grip. The wide grip and high elbow path emphasize the upper back, rhomboids, and rear delts more than the lats. It is a strong choice for upper back development and posture work.
Muscle Group
Equipment Required
Barbell Bent Over Wide Row Plus Instructions
- Stand with feet shoulder-width apart, holding a barbell with a wide grip.
- Position your hands wider than shoulder-width with palms facing down.
- Hinge at the hips and lower your torso to about parallel.
- Allow the bar to hang at full arm extension.
- Brace your core and keep your back flat.
- Pull the bar up to your lower chest by leading with the elbows out wide.
- Squeeze the upper back hard at the top.
- Lower the bar back down with control to a full hang.
Barbell Bent Over Wide Row Plus Form & Visual
Barbell Bent Over Wide Row Plus Benefits
- Wide grip emphasizes upper back
- Strong rear delt and rhomboid engagement
- Builds back thickness
- Different stimulus than standard bent over row
- Useful for upper back specialization
- Posture-focused training
Barbell Bent Over Wide Row Plus Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
- Posterior deltoid
Barbell Bent Over Wide Row Plus Variations & Alternatives
- Bent Over Row
- Pendlay Row
- T-Bar Row
- Wide Grip Cable Row
