Bent-Over Wide Grip Row
A barbell row with a grip well outside shoulder width: hinged forward with a flat back, you pull the bar to your upper stomach with flared elbows, working your rear delts and upper back.
- Primary muscles
- Rear delts, Upper back, Lats
- Secondary
- Biceps, Forearm flexors
- Difficulty
- Intermediate
- Logged as
- Weight × reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
Widening the grip and flaring your elbows moves the work up and out, toward your rear delts and the muscles between your shoulder blades, while your lats do a little less. It's a good choice if you want rear delt and upper back work from a heavy compound lift instead of light isolation sets. Your torso is a bit more upright than on a standard bent-over row, and you'll need less weight. Use it alongside a close-elbow row rather than in place of all your rowing.
How to do it
Stand with your feet shoulder-width apart and grip the bar overhand well outside shoulder-width.
Hinge forward from the hips with slightly bent knees until your torso is at roughly 45 degrees, back flat and arms hanging straight down.
Row the bar to your upper stomach with your elbows flared out to the sides.
Lower it slowly until your arms are straight. The wide, flared position works the rear delts and mid-back more than a standard row does, so use less weight.
Common mistakes
Using your usual row weight
The wide, flared position is weaker than a normal row. Drop the weight so you can pull the bar all the way to your upper stomach.
Tucking your elbows in
If your elbows drift toward your sides, you're back to a regular row. Keep them flared out to the sides for the whole set.
Shrugging the bar up
Lifting your shoulders toward your ears lets your traps take over. Keep your shoulders down and think of pulling your elbows wide and back.
Letting your torso creep up
As you tire, it's easy to stand taller with every rep until it's an upright pull. Hold the same hinge angle from the first rep to the last.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
