Back · Barbell
Barbell Bent Over Wide Grip Row
How to do the barbell bent over wide grip row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand holding a barbell with a wide, overhand grip well outside shoulder width. Hinge at the hips until your torso is near parallel to the floor with a flat back, then row the bar up toward your lower chest, driving your elbows out and back. Squeeze your upper back, then lower under control.
- 1Feel your mid-back and rear delts pull the bar up with elbows wide
- 2Squeeze your shoulder blades together at the top
- 3Keep your core braced and back flat to stay stable in the hinge
Common mistakes
- Don't round your back; hold the hinge with a neutral spine
- Avoid heaving with your hips or standing up to lift the bar
- Don't shrug your shoulders toward your ears as you pull
Muscles worked
The barbell bent over wide grip row mainly works the lats, mid traps, and rear delts, with the biceps, lower back, forearms, upper traps, lower traps, and hamstrings assisting.
- LatsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- BicepsSupport
- Lower BackSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- HamstringsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- External RotatorsMinor
Kovo programs the barbell bent over wide grip row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.