Description
A compound exercise that targets the lats, deltoids, and biceps by performing a wide grip row with a barbell in a bent over position, alternating the rowing motion.
How to Do Barbell Bent Over Wide Alternate Row Plus
- 1Setup
Load a barbell and stand with your feet hip-width apart, knees slightly bent. Hinge forward at your hips until your torso is nearly parallel to the floor, maintaining a neutral spine.
- 2Setup
Grip the barbell with a wide, pronated (overhand) grip, significantly wider than shoulder-width, allowing your arms to hang fully extended towards the floor.
- 3
Keeping your core braced and torso stable, exhale and pull the barbell towards your upper abdomen with one arm, leading with your elbow flared out wide.
- 4
Focus on squeezing your shoulder blade towards your spine as you pull, ensuring the movement originates from your back muscles.
- 5
Slowly lower the barbell back to the starting position with control, allowing your arm to fully extend while maintaining tension in your back.
- 6
Immediately repeat the pulling motion with the opposite arm, alternating sides for each repetition.
Tips
- Maintain a rigid, neutral spine throughout the entire exercise to protect your lower back and maximize the engagement of your target back muscles.
- Initiate each pull by actively squeezing your shoulder blade first, rather than relying on your biceps to lift the weight.
- Control the eccentric (lowering) phase of the movement, resisting the weight as it descends to increase time under tension and muscle activation.
- Keep your elbows flared out wide to optimize the activation of your latissimus dorsi and other upper back muscles.
Common Mistakes
- ×Rounding the back: Avoid rounding your lower back by maintaining a strong, neutral spine and bracing your core throughout the entire exercise.
- ×Using momentum: Prevent using excessive momentum or rocking your torso by selecting a weight that allows for strict control and isolating the back muscles.
- ×Narrow grip: A grip that is too narrow will shift focus to the biceps and inner back; ensure your grip is significantly wider than shoulder-width to target the lats and upper back effectively.
Variations
Barbell Underhand Bent over Row
Build a powerful back with the barbell underhand bent-over row. This exercise targets your lats and biceps, improving pulling strength and posture.
Barbell Bent Over Wide Grip Row
Build a powerful, wide back with the Barbell Bent Over Wide Grip Row. This compound exercise effectively targets your lats and upper back for improved
Barbell Bent Over Wide Row Plus
Master the Barbell Bent Over Wide Row Plus to build a strong, wide back. This compound exercise effectively targets your lats, traps, and rear deltoids
Barbell Bent Over Row
Strengthen your entire back with the Barbell Bent Over Row. This compound exercise builds a thick, strong back by pulling a barbell towards your torso.
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