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Barbell Wide-Grip Bent-Over Row

Intermediate

Barbell wide-grip bent-over row that targets upper back including traps, rhomboids, and rear delts to build back thickness and strength; focuses on scapular retraction with hinged torso.

About Exercise

Equipment

Barbell, Plates

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Traps, Shoulders

Secondary Muscles

Biceps, Forearms

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Bodybuilding

Powerlifting

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Traps

9/10

Upper Traps, Mid Traps

Shoulders

8/10

Rear Delts

Lats

7/10

Lower Back

6/10

Erector Spinae

Biceps

4/10

Forearms

3/10

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

90-180 seconds

How to Perform

Load barbell with weight plates. Stand feet shoulder-width apart over mid-foot, hinge at hips to grip bar wide overhand, deadlift to start, then bend forward until torso near parallel with slight knee bend.

Squeeze shoulder blades and pull elbows wide to drive bar toward upper chest.
Pause briefly at top to contract upper back.
Lower bar controlled to full arm extension while maintaining hinge.
Keep core braced and back neutral throughout.
Repeat for reps without swinging.

Coaching Tips

Form Cues

Squeeze blades together
Elbows flare wide
Chest up, back flat
Hinge from hips
Drive with back, not arms

Breathing

Inhale during lowering phase, brace core, and exhale forcefully during the pull.

Tempo

3-1-1

Range of Motion

Torso hinged to 45 degrees or parallel to floor, bar hangs fully extended below shoulders at bottom, pulls to touch upper chest or sternum at top.

Safety

Safety Notes

Avoid if acute lower back pain present
Start with light weight to master form
Brace core to protect spine
Do not round back under load
Stop if sharp pain in back or shoulders occurs

Spotting

For heavy sets, spotter stands behind to assist on concentric if form breaks; use safety pins in rack if available; not typically needed for moderate weights.