Barbell Bent-Over Wide-Grip Row
Expert Advice
Keep your back flat and avoid rounding to protect your spine and maximize engagement of the upper back muscles.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a barbell with a wide overhand grip.
- Hinge at the hips and bend your knees slightly, keeping your back straight as you lean forward until your torso is nearly parallel to the floor.
- Pull the barbell towards your waist, keeping your elbows flared out.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Bent-Over Wide-Grip Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats50%
Traps10%
Secondary
Biceps10%
Forearms5%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Bent-Over Wide-Grip Row work?
Barbell Bent-Over Wide-Grip Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Bent-Over Wide-Grip Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Bent-Over Wide-Grip Row suitable for beginners?
Barbell Bent-Over Wide-Grip Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
