Barbell Bent Over Wide Row Plus

How to perform it

Step-by-step instructions

1. 01Take a wide overhand grip, soften your knees, and hinge until the bar hangs beneath your shoulders.
2. 02Brace your trunk and keep your elbows straight while drawing your shoulder blades together for the first phase.
3. 03Maintain that scapular position and bend your elbows out and back to row the bar toward the upper abdomen or lower chest.
4. 04Lower the bar by extending the elbows, then deliberately allow the shoulder blades to separate without rounding the spine.
5. 05Repeat both phases without changing the torso angle or using momentum.