Barbell Bent-Over Wide Row Plus
The bent-over row with the hands near the collars and the torso near level, starting each rep by letting the shoulder blades spread and then pulling them back before the arms bend.
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
- Let the shoulder blades spread with the arms straight, then squeeze them together.
- Row the bar to the lower chest, elbows flaring wide.
- Lower to straight arms and let the blades spread again.
Common mistakes
Skipping the blade movement: the straight-arm squeeze is the plus; do it every rep. Standing up to heave the bar: the torso angle stays fixed. Rounding the lower back at the bottom: brace and keep it flat.
Breathing
Exhale on the row, inhale lowering.
