Bent over row - wide

Primary target:
Back (Lattisimus Dorsi)
Secondary target:
Arms (Biceps), Back (Rhomboids, Trapezius)
Difficulty:
(6/10)
Equipment required:
Barbell
How many reps should I do?
What weight should I use?
Techniques
  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
Tips
  • The key to getting the best results from this exercise are to get your stance correct. Try it a few times first, in front of a mirror, without the bar
  • Imagine getting into a gorilla position - STRAIGHT back, push your chest forward
Alternatives
Equipment