Wide-Grip Barbell Row

Body region

• Back
• Shoulders
• Arms

Muscles

Main

• Deltoid
• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Infraspinatus
• Teres Minor
• Teres Major
• Biceps
• Brachialis

Holds

• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand over a barbell, hinge down and take an overhand grip well outside the shoulders.
2. Deadlift the bar to standing, then hinge forward with a flat back until your torso is at about 45 degrees.
3. Row the bar to your lower chest, flaring the elbows out.
4. Lower the bar to straight arms under control.

Cues

• Pull with the elbows wide.
• Keep the chest up.
• Squeeze the upper back.

Common mistakes

• Rounding the back.
• Bouncing the bar off the thighs.
• Using too much weight and cutting range.

Alternatives

• Barbell Row
• Close-Grip Barbell Row