Barbell Bent Over Wide Alternate Row Plus
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The barbell bent over wide alternate row plus is a back-building pull that targets the lats (latissimus dorsi), the upper-back rotator-cuff and teres muscles (infraspinatus, teres major, teres minor), and the middle and lower trapezius, with the rear delts, brachialis, and brachioradialis assisting. Using a wide grip and rowing one side at a time with an added shrug at the top ("plus"), it builds back thickness and upper-back control through a longer range.
Barbell Bent Over Wide Alternate Row Plus: So führst du sie aus
- 1Load a barbell and stand with your feet shoulder-width apart, the bar over your mid-foot.
- 2Take a wide overhand grip, wider than shoulder-width, then hinge at your hips and bend your knees slightly until your torso is close to parallel with the floor.
- 3Brace your core, set a flat neutral spine, and let the bar hang at arm's length with your shoulder blades slightly protracted.
- 4Drive your right elbow up and back, pulling that side of the bar toward your lower ribs while the left side stays extended.
- 5At the top, add the "plus": pull a little higher and squeeze your shoulder blade down and back to lengthen the contraction, then lower that side under control.
- 6Repeat the same pull on the left side, keeping your hips and torso steady so only the working arm moves.
- 7Continue alternating sides for your target reps, keeping the bar path tight and the tempo controlled.
- 8Finish your final rep, then hinge the bar back to the floor or rack it with a flat back.
Technik-Tipps
- Brace your core hard and keep your spine neutral throughout the set to protect your lower back in the bent-over position.
- Lead each pull with the elbow, not the hand, so the lats and mid-back drive the movement instead of the biceps.
- Use the "plus" squeeze deliberately at the top of each rep to recruit the lower and middle traps rather than just yanking the bar.
- Keep your hips locked in place so the alternating action doesn't turn into a twisting, rotating cheat.
Häufige Fehler
- Rounding the lower back under load, which removes spinal support and sharply raises injury risk.
- Rotating the torso toward each working side, which uses momentum and reduces tension on the back muscles you're trying to train.
- Standing too upright, which shortens the range and shifts work off the lats onto the upper traps.
- Skipping the "plus" squeeze and just lifting the bar, which loses the extra range and trap engagement the variation is built for.
- Pulling with the arms and shrugging the whole shoulder up, which turns it into a biceps-and-upper-trap move instead of a mid-back row.
Häufig gestellte Fragen
What muscles does the barbell bent over wide alternate row plus work?
It mainly targets the lats (latissimus dorsi), the infraspinatus, teres major and teres minor, and the middle and lower trapezius. The rear deltoids, brachialis, and brachioradialis assist as synergists.
What does the "plus" mean in this row?
The "plus" is an added top-end squeeze: at the peak of each pull you draw the bar a little higher and retract the shoulder blade down and back, extending the range and bringing in the lower and middle traps.
How wide should my grip be?
Wider than shoulder-width with an overhand grip. The wide grip drives the elbows out and emphasizes the upper back and rear delts more than a narrow row, which sits closer to the lats.
Why row one side at a time instead of both?
Alternating lets you focus on one side per rep for a fuller contraction and helps even out left-to-right strength differences. Keep your hips and torso still so the off side stays braced while the working side pulls.
How many sets and reps should I do?
For back thickness, 3–4 sets of 8–12 reps per side with controlled form is a solid default. Use a weight you can row without rounding your back or twisting your torso.
