Barbell Bent-Over Wide-Grip Row

The barbell row with a wide grip and the torso near level, pulled to the chest with the elbows flared; the upper back does more of the work.

How to do it

Setup

Hinged until the torso is almost level, back flat, knees soft, overhand grip wider than the shoulders.

Steps

Pull the bar to the lower chest, elbows out to the sides.
Squeeze the blades at the top.
Lower to long arms, the torso angle unchanged.

Common mistakes

Rising with each rep: the torso stays near level; lighter bar. Grip so wide the bar barely moves: a hand's width outside the shoulders is plenty. Rounding the lower back: bend the knees more and keep it flat.

Breathing

Exhale on the pull, inhale lowering.