About this exercise
A compound back exercise performed with a wider-than-shoulder grip on a barbell while hinging at the hips. The wide grip shifts more emphasis onto the upper back and rear deltoids compared to a standard-width row.
Barbell Bent Over Wide Grip Row
Step by step instructions, muscle activation and variants for the Barbell Bent Over Wide Grip Row.
MediumRear shouldersTrapezius
How to Perform
- Stand over a barbell with feet hip-width apart and grip the bar wider than shoulder-width, palms facing down
- Hinge at the hips until your torso is roughly 45 degrees or more parallel to the floor, keeping a neutral spine
- Let the bar hang at arm's length beneath your chest
- Drive your elbows out and back to pull the bar toward your lower chest or upper abdomen
- Squeeze your upper back and rear delts at the top of the movement
- Lower the bar in a controlled manner back to the starting position
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Bent Over Wide Grip Row
The Barbell Bent Over Wide Grip Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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