Wide-Grip Body Row

How to perform the Wide-Grip Body Row

1. Set a bar at about hip height and lie beneath it, taking a pronated grip well outside shoulder width, wider than a standard body row.
2. Hang from straight arms with the body rigid from heels to head, glutes and core braced to hold the plank.
3. The wider grip shifts emphasis toward the upper back and rear delts, so plan to pull the bar higher toward the collarbones.
4. Retract the shoulder blades and pull by flaring the elbows out and back, bringing the upper chest up to the bar.
5. Squeeze the upper back and rear delts at the top while keeping the hips from sagging out of the straight line.
6. Lower under control to a full stretch at the arms, resetting the plank before each rep rather than bouncing.

Suggested working range: 8–15 reps. Default progression: double progression.

Common mistakes

• •Letting the hips sag out of the straight line as the wider, harder grip position fatigues the trunk.
• •Pulling the bar low to the belly rather than up toward the collarbones where the wide grip belongs.
• •Using the arms to yank instead of flaring the elbows out and back to hit the upper back and rear delts.
• •Cutting the range short and never reaching a full stretch at the bottom of each rep.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.