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Barbell Bent Over Wide Row Plus

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior
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Introduction to the Barbell Bent Over Wide Row Plus

The Barbell Bent Over Wide Row Plus is a strength-building exercise that primarily targets the back muscles, including the lats, rhomboids, and traps, but also engages the biceps and shoulders. This exercise is suitable for both beginners and advanced gym-goers, offering variations to accommodate different fitness levels. Incorporating this workout into your routine can enhance upper body strength, improve posture, and aid in developing a strong, well-defined back.

Performing the: A Step-by-Step Tutorial Barbell Bent Over Wide Row Plus

  • Bend your knees slightly and lean forward from your hips, not your waist, until your torso is almost parallel to the floor, keeping your back straight.
  • Pull the barbell up towards your chest, keeping your elbows wide and squeezing your shoulder blades together.
  • Hold for a moment at the top of the movement, then slowly lower the barbell back down to the starting position.
  • Repeat this movement for the desired number of repetitions, ensuring to maintain a straight back and engaged core throughout the exercise.

Tips for Performing Barbell Bent Over Wide Row Plus

  • Control Your Movements: Avoid jerky or rapid movements as they can lead to injury. Instead, focus on a slow, controlled lift, and equally controlled descent. This will not only prevent injury but also maximize the effectiveness of the exercise by engaging your muscles throughout the entire movement.
  • Correct Grip: Make sure you have a wide grip on the barbell, wider than shoulder-width. This will help to engage the correct muscles and prevent strain on your wrists and shoulders.
  • Avoid Overloading: Another common mistake is loading the barbell with too much weight. It's better to start with a lighter weight and perform the exercise correctly, then gradually

Barbell Bent Over Wide Row Plus FAQs

Can beginners do the Barbell Bent Over Wide Row Plus?

Yes, beginners can perform the Barbell Bent Over Wide Row Plus exercise, but it's crucial to start with a weight that's comfortable and manageable. This exercise requires good form to prevent injury and maximize results. It might be helpful to have a trainer or experienced individual demonstrate the exercise first. As with any new exercise, beginners should start slowly and gradually increase the intensity as their strength and stamina improve.

What are common variations of the Barbell Bent Over Wide Row Plus?

  • Inverted Row: This version uses a Smith machine or a bar in a power rack, where you pull your body up towards the bar rather than lifting the weight towards you.
  • Single Arm Bent Over Row: This is performed with one arm at a time, using a dumbbell or kettlebell, which can help to focus on individual muscle groups and correct any imbalances.
  • T-Bar Row: This variation uses a T-bar machine, which targets the same muscles but with a different grip and angle, offering a unique challenge to the muscles.
  • Seated Cable Row: This variation is performed on a seated cable row machine, which provides constant tension throughout the movement and can be easier on the lower back.

What are good complementing exercises for the Barbell Bent Over Wide Row Plus?

  • Pull-Ups: Pull-ups are a great complement to Barbell Bent Over Wide Row Plus as they both work on the upper body muscles, specifically the back and biceps, enhancing the strength and endurance of these muscles for better performance.
  • Seated Cable Rows: Seated cable rows are beneficial in complementing Barbell Bent Over Wide Row Plus as they both target the same muscle groups - the lats, rhomboids, and traps, which helps in developing a stronger and more defined back.

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