Wide-Grip Chest-Supported Barbell Row

Primary: Posterior Deltoids, Rhomboids, and Middle Trapezius

Secondary: Latissimus Dorsi, Biceps, and Forearm Muscles

1. Prepare the bench. Set the backrest to an angle of approximately 30–45 degrees. Position the barbell in front of the bench so that you can grip it comfortably.
2. Get into the starting position. Lie face down on the incline bench, keeping your chest firmly pressed against the backrest and your feet on the floor. Grip the barbell with an overhand grip wider than shoulder-width apart.
3. Stabilize your body. Keep your back and neck in a neutral position. Let your arms hang downward while holding the barbell, maintaining a slight bend in your elbows.
4. Perform the row. Exhale as you pull the barbell toward your upper chest, driving your elbows outward. At the top of the movement, smoothly squeeze your shoulder blades together.
5. Return to the starting position. Inhale as you slowly lower the barbell, maintaining control and preventing your shoulders from suddenly rolling forward.
6. Repeat the movement. Keep your chest pressed against the bench, avoid lifting your head, and perform the exercise without jerking.

Mistake 1: Lifting your chest off the bench and using momentum during the row.

How to Fix: Reduce the weight, keep your chest firmly pressed against the bench, and lift the barbell using your back and shoulder muscles.

Mistake 2: Pulling the barbell toward your stomach with your elbows tucked close to your torso.

How to Fix: Drive your elbows outward and pull the barbell toward your upper chest to maintain emphasis on the rear deltoids and upper back muscles.

1. Chest-Supported Wide-Grip Dumbbell Rows — Allow each arm to move independently.
2. Chest-Supported Barbell Rows to the Waist — A variation performed with your elbows closer to your torso, placing greater emphasis on the latissimus dorsi.
3. Wide-Grip Seated Cable Rows to the Chest — A similar movement performed using a cable machine.

Sets

3

Reps

10–12

Rest Between Sets

60–90 seconds