Wide Grip Bent Over Row

The Wide Grip Bent Over Row exercise is performed with a barbell and it works the back of the shoulders, the upper back and front of the arms. If performed with a narrower grip you’ll find the exercise slightly easier due to the involvement of the Lats.

Primary Muscle(s):    

Posterior deltoids

Mid trapezius


Secondary Muscle(s):

Biceps brachii




Starting Position

  • Bend your hips until your back is near parallel with the floor
  • Ensure that your back is straight
  • Slightly bend your knees
  • Grasp the bar with an overhand grip slightly wider than shoulder width

Exercise Movement

  • Pull the bar towards the chest, keeping the wrists straight and elbows wide
  • Pause briefly, then lower the weight to the start under control
  • Repeat as necessary keeping the movement smooth and continuous


*Variation: This exercise can be performed with dumbbells*

→ AlternativeSeated Row