Bent over row - wide

Your palms should be facing down and hands wider than shoulder width on the barKeeping your body still, slowly take your elbows back as far as you can goNow slowly bring the bar forward againYour palms should be facing down and hands wider than shoulder width on the bar
Primary target:
Back (Lattisimus Dorsi)
Secondary target:
Arms (Biceps), Back (Rhomboids, Trapezius)
Difficulty:
(6/10)
Equipment required:
How many reps should I do?
What weight should I use?

Techniques

To perform the Bent over row - wide safely, please follow these steps:
  1. Begin standing with your feet shoulder width apart and hands just wider than shoulder width apart on the bar
  2. Lean forward keeping your back STRAIGHT and sticking your chest forward and bum out, let the bar hang down
  3. Slowly raise the bar towards your stomach so you are bending at the elbows as much as possible
  4. Now slowly lower the bar again until your arms are almost straight
  5. Repeat steps 3 and 4 until you can no longer maintain technique

Alternatives

Seated hamstring and back stretch
Horizontal pull up
Pull up - wide grip
Bent over row - narrow
Single arm row with resistance band
Single arm row with dumbell
Seated row with resistance band
Pull up - narrow grip
Pullover with dumbells
Dynamic back stretch