Barbell Bent Over Wide Row Plus exercise animation (Männlich)

Barbell Bent Over Wide Row Plus

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior
Equipment
Barbell
Körperregion
Back
Typ
Strength

The barbell bent over wide row plus is a wide-grip back-building exercise that targets the lats, mid and lower traps, teres major and minor, and the infraspinatus, with help from the rear delts and the forearm muscles. Performed from a hip-hinged position, the wide grip drives elbow flare to bias the upper-back and rear-shoulder muscles for thickness and posture.

Barbell Bent Over Wide Row Plus: So führst du sie aus

  1. 1Stand with your feet about shoulder-width apart and load a barbell on the floor or set it in a rack at knee height.
  2. 2Grip the bar with an overhand grip noticeably wider than shoulder-width, hands set so your elbows can travel out and back.
  3. 3Hinge at the hips and push your hips back, lowering your torso until it is roughly parallel to the floor while keeping a neutral spine and soft knees.
  4. 4Brace your core and let the bar hang at arm's length below your chest, shoulders set down and back.
  5. 5Pull the bar toward your upper chest by driving your elbows out and up, leading with your elbows and squeezing your shoulder blades together.
  6. 6Pause briefly at the top with the bar near your sternum, keeping your torso still and your back flat.
  7. 7Lower the bar under control until your arms are fully extended, maintaining the hip hinge throughout.
  8. 8Complete your reps, then stand up and set the bar down safely with a neutral spine.

Technik-Tipps

  • Keep a neutral spine and hinge from the hips, not the lower back, to protect your spine under load.
  • Let your elbows flare out to roughly 45–60 degrees so the wide grip targets the mid traps, rear delts, and teres muscles.
  • Squeeze your shoulder blades together at the top of each rep to fully engage the upper back rather than just pulling with the arms.
  • Brace your core hard and keep the bar close to your body to keep tension off the lower back.
  • Start light to groove the hip hinge and use lifting straps or a mixed grip if your forearm grip fails before your back.

Häufige Fehler

  • Rounding the lower back during the hinge, which shifts load onto the spine and raises injury risk.
  • Using momentum to heave the bar up, which removes tension from the back muscles and turns it into a swing.
  • Standing too upright so the torso is far from parallel, which shortens the range of motion and cuts the lats and traps out of the lift.
  • Pulling with a narrow, tucked-elbow path on a wide-grip row, which defeats the upper-back and rear-delt emphasis of this variation.
  • Shrugging the shoulders up toward the ears instead of retracting the blades, which loads the upper traps and neck rather than the mid-back.

Häufig gestellte Fragen

What muscles does the barbell bent over wide row plus work?

It targets the lats, mid and lower traps, teres major and minor, and the infraspinatus, with the rear deltoids and the forearm muscles (brachialis and brachioradialis) assisting the pull.

How wide should my grip be?

Set your hands noticeably wider than shoulder-width. The wide grip lets your elbows flare out, which shifts emphasis toward the mid traps, rear delts, and teres muscles compared with a standard row.

Is the barbell bent over wide row good for beginners?

Yes, once you can hold a hip hinge with a neutral spine. Start with light weight to learn the position, then add load gradually as your form and back control improve.

How do I protect my lower back during this row?

Hinge from the hips with a neutral spine, brace your core, and keep the bar close to your body. Avoid rounding your back or using momentum, and reduce the weight if your form breaks down.

How many sets and reps should I do?

For back size and strength, 3 to 4 sets of 8 to 12 reps with controlled form is a sensible default. Leave a rep or two in reserve so your hinge stays solid.

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