Barbell Bent-Over Wide Alternate Row Plus
The wide-grip row plus done one side at a time: after the straight-arm blade squeeze, one arm rows its end of the bar while the other stays straight, so the bar tilts.
How to do it
Setup
Hinged until the torso is almost level, back flat, knees soft, the bar hanging from a grip near the collars.
Steps
- Squeeze the shoulder blades together with both arms straight.
- Row one end of the bar up, that elbow flaring wide, the other arm long.
- Lower it, let the blades spread, and row the other end next.
Common mistakes
Torso twisting toward the rowing side: the chest stays square to the floor. Letting the bar slide in the grip as it tilts: squeeze it hard. Rowing both ends at once out of habit: one side at a time is this variant.
Breathing
Exhale on each row, inhale lowering.
