Wide Grip Barbell Row

The wide grip barbell row takes the hands out toward the plates, well beyond the width used in a conventional row, and that grip redistributes the work. A wide grip forces the elbows to travel out away from the ribs rather than tucking alongside them, which shifts the emphasis from the latissimus dorsi toward the rear deltoids, the rhomboids and the middle trapezius. It is the most direct barbell answer to a rounded upper back, and it complements a close-grip row rather than replacing it. Expect to use less weight than you would with a narrower grip, since the wider elbow path is mechanically weaker. Pull toward the upper abdomen rather than the hips, keep the spine flat for the whole set, and hold the hinged position instead of rising as the repetitions get hard.