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Barbell Bent Over Wide Row Plus

Wide-grip bent-over row that separates a straight-arm scapular retraction from the elbow-driven row for deliberate upper-back control.

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Barbell Bent Over Wide Row Plus demonstration

Exercise overview

Training details

Upper BackLatsShouldersBicepsForearmsCoreLower Back

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 15 sec

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.

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Variations

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

Related variationBarbell Bent Over Wide Grip RowRelated variationBarbell Row

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Alternatives

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