Kysero
Try for free

Upper Back · Intermediate

Barbell Bent Over Wide Grip Row

Wide-overhand-grip bent-over row to the upper abdomen or lower chest for upper-back, rear-shoulder, lat, and arm strength.

View instructionsAll exercises
Back to all exercises
Barbell Bent Over Wide Grip Row demonstration

Exercise overview

Training details

Upper BackLatsShouldersBicepsForearmsCoreLower Back

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet about hip-width apart and take a wide overhand grip on the bar.
  2. 02Soften your knees, hinge forward, brace your trunk, and let the bar hang beneath your shoulders.
  3. 03Keep the torso angle fixed and pull the bar toward your upper abdomen or lower chest with the elbows traveling out and back.
  4. 04Pause without shrugging or extending your lower back.
  5. 05Lower the bar under control until the arms are straight, then repeat without using leg or hip momentum.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell RowRelated variationBarbell Bent Over Wide Row PlusRelated variationTrap Bar Bent Over RowRelated variationPendlay RowRelated variationBarbell Reverse Grip Bent Over RowRelated variationBarbell Snatch Grip Row

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder