How to do the Wide Grip Barbell Row
- Stand with your feet hip-width apart, gripping the barbell with a wide, overhand grip.
- Push your hips back and lower your torso, keeping a slight bend in your knees.
- Pull the barbell up towards your lower chest, driving your elbows out wide.
- Slowly lower the bar back down to the starting position.
Full technique — 7 steps
- Stand with feet about hip width apart and hold the bar with a wide overhand grip.
- Hinge at the hips until your torso is inclined forward with knees slightly bent.
- Let the bar hang below your shoulders with arms straight and spine held neutral.
- Tighten your stomach and set your shoulders down without standing the torso up.
- Row the bar toward your upper abdomen or lower chest by driving elbows out wide.
- Bring the bar to your highest controlled position without jerking through the torso.
- 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
