Stand with feet shoulder-width apart, holding a barbell with a wide overhand grip. Slightly bend your knees, hinge at the hips, and lean forward, keeping your back straight at a 45-degree angle.
Execution
Exhale and pull the barbell up toward your lower chest, squeezing your shoulder blades together at the top. Hold briefly, then slowly lower the barbell back to the starting position.
Equipment required
Barbell
Target muscles
Back, Trapezius
More Detailed Information
Wide Grip Barbell Bent Over Row Plus
How to Do:
Stand with feet shoulder-width apart, holding a barbell with a wide overhand grip (hands positioned wider than shoulder-width).
Bend your knees slightly, hinge forward at the hips with a straight back, and bring your torso to about a 45-degree angle.
Exhale as you pull the barbell up towards your lower chest, squeezing your shoulder blades together at the top.
Hold briefly, then slowly lower the barbell back to the starting position.
Benefits:
The wide grip barbell bent over row is an excellent exercise for building the upper back, focusing on the lats, traps, and rear deltoids. The wider grip emphasizes the upper back muscles more than a standard row, promoting increased scapular stability and strength. It’s also effective for improving posture and building overall upper body mass and endurance.
This exercise adds the “Plus” motion, emphasizing an extra squeeze in the shoulder blades, which can further enhance scapular control and shoulder stability, especially beneficial for athletes and those aiming for a stronger, more defined back.
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