# Wide Grip Barbell Row

A bent-over barbell row with a wide overhand grip targeting the upper back, rear delts, and traps. Useful for lifters building back thickness with less lat emphasis.

- Intermediate · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/bent-over-barbell-row/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-row-overhand-wide/

## Muscles worked

- Upper back: 10/10
- Rear delts: 8/10
- Traps: 7/10
- Biceps: 5/10
- Lower back: 4/10

## How to do the Wide Grip Barbell Row

1. Stand with your feet hip-width apart, gripping the barbell with a wide, overhand grip.
2. Push your hips back and lower your torso, keeping a slight bend in your knees.
3. Pull the barbell up towards your lower chest, driving your elbows out wide.
4. Slowly lower the bar back down to the starting position.

### Full technique — 7 steps

1. Stand with feet about hip width apart and hold the bar with a wide overhand grip.
2. Hinge at the hips until your torso is inclined forward with knees slightly bent.
3. Let the bar hang below your shoulders with arms straight and spine held neutral.
4. Tighten your stomach and set your shoulders down without standing the torso up.
5. Row the bar toward your upper abdomen or lower chest by driving elbows out wide.
6. Bring the bar to your highest controlled position without jerking through the torso.
7. Lower the bar back under control until your elbows are fully extended, keeping the hinge position.

## Common mistakes

- Standing up during the row
- Turning it into a shrug
- Pulling elbows too close
- Jerking the bar off momentum
- Losing neutral spine position

## Form cues

- Keep elbows flared
- Row to upper torso
- Hold the hinge
- Keep back flat
- Arms hang fully

## How much to do

- **Strength** (good fit): 4–5 sets of 4–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Rear Delt Row](https://seto.fit/exercises/kettlebell-rear-delt-row/)
- **Suspension trainer**: [Wide Grip Suspension Trainer Row](https://seto.fit/exercises/wide-grip-suspension-trainer-row/)
- **Resistance bands**: [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-row/)
- **No equipment**: [Supine Elbow Press](https://seto.fit/exercises/supine-elbow-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Cable Row (Close Overhand Grip)](https://seto.fit/exercises/seated-cable-row-close-overhand-grip/) — Beginner
- Easier: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/) — Beginner
- **This exercise: Wide Grip Barbell Row — Intermediate**

## Quick answers

### What muscles does the Wide Grip Barbell Row work?

Primary: Upper back 10/10, Rear delts 8/10. Also works: Biceps 5/10, Traps 7/10, Lower back 4/10.

### Which joints does the Wide Grip Barbell Row load?

Lower back: high, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Wide Grip Barbell Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Wide Grip Barbell Row?

Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Wide Grip Barbell Row?

Kettlebell: Kettlebell Rear Delt Row. Suspension trainer: Wide Grip Suspension Trainer Row. Resistance bands: Chest Supported Resistance Band Row. No equipment: Supine Elbow Press.

### What is an easier version of the Wide Grip Barbell Row?

Chest Supported Barbell Row (Beginner), Seated Cable Row (Close Overhand Grip) (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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