Barbell Bent Over Wide Grip Row exercise animation (Hombre)

Barbell Bent Over Wide Grip Row

Músculo objetivo
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Músculos sinergistas
Brachialis, Brachioradialis, Deltoid Posterior
Equipamiento
Barbell
Parte del cuerpo
Back
Tipo
Strength

The barbell bent over wide grip row is a compound back-builder that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with help from the rear delts, brachialis and brachioradialis. The wide grip and horizontal elbow path pull the bar toward your upper abdomen, biasing the upper back and rear shoulders more than a standard row. It's a strong choice for adding mid-back thickness and improving posture and pulling strength.

Cómo hacer el Barbell Bent Over Wide Grip Row

  1. 1Load the barbell and stand with your feet about shoulder-width apart, the bar over your mid-foot.
  2. 2Grip the bar with an overhand grip noticeably wider than shoulder-width, hands set out near the smooth rings of the bar.
  3. 3Hinge at the hips and push your hips back, keeping a flat back and a slight knee bend until your torso is roughly 45° to parallel with the floor.
  4. 4Brace your core, pull your shoulder blades down, and let the bar hang at arm's length below your chest.
  5. 5Drive your elbows up and out to the sides, rowing the bar toward your upper abdomen and keeping your wrists straight.
  6. 6Squeeze your shoulder blades together at the top, pausing briefly with the bar near your torso.
  7. 7Lower the bar under control along the same path until your arms are fully extended.
  8. 8Complete your reps, then hinge the bar back to the floor or rack with a flat back.

Consejos de técnica

  • Keep your elbows flaring out to roughly 45–75° rather than tucked tight — the wider path is what shifts the work to your upper back and rear delts.
  • Lead each rep by pulling your shoulder blades back and down before your arms bend, so the mid and lower traps initiate the movement.
  • Maintain a fixed hip-hinge angle throughout the set; the torso should not rise and fall as you row.
  • Use straps or a stronger grip on heavy sets so your forearms don't fail before your back, and keep the load moderate to protect your lower back.
  • Keep your neck in line with your spine by looking at the floor a few feet ahead, not up at the mirror.

Errores comunes

  • Using momentum to heave the bar up by straightening the torso, which removes tension from the back and overloads the lower spine.
  • Rounding the lower back under the load, a position that puts the lumbar discs at high risk of injury.
  • Pulling the bar too low toward the hips, which turns the wide-grip row back into a lat-dominant movement and loses the upper-back emphasis.
  • Shrugging the shoulders up toward the ears instead of squeezing the blades together, which trades mid-trap work for neck strain.
  • Letting the bar drift away from the body at the bottom, increasing the moment arm on your lower back.

Preguntas frecuentes

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

It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear deltoids, brachialis and brachioradialis assisting. The wide grip puts extra emphasis on the upper back and rear shoulders.

How wide should my grip be?

Set your hands clearly wider than shoulder-width, roughly out near the smooth rings of the bar. A wider grip drives the elbows out and shifts the work toward the upper back and rear delts compared with a standard-grip row.

Wide grip vs standard barbell row — what's the difference?

A standard row uses a shoulder-width grip with tucked elbows and pulls toward the lower ribs, biasing the lats. The wide grip flares the elbows and pulls toward the upper abdomen, emphasizing the mid and lower traps, rear delts, and overall upper-back thickness.

Is the wide grip barbell row good for beginners?

It can be, but master the hip hinge with light weight first. Holding a flat-back bent-over position is demanding, so beginners should keep the load moderate and prioritize control over how much they lift.

How many sets and reps should I do?

For back thickness and strength, 3–4 sets of 8–12 reps with controlled tempo works well. Pick a weight you can row without using momentum or rounding your lower back.

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