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Barbell Bent Over Wide Alternate Row Plus

Barbell Bent Over Wide Alternate Row Plus

The Barbell Bent Over Wide Alternate Row Plus is an excellent compound exercise that targets multiple muscle groups in your upper body. This exercise primarily focuses on strengthening the muscles in your back, including your latissimus dorsi (lats), rhomboids, and trapezius. It also engages your biceps, rear deltoids, and core muscles. To perform the Barbell Bent Over Wide Alternate Row Plus, you will need a barbell and an appropriate amount of weight plates. Start by standing with your feet shoulder-width apart, knees slightly bent, and a slight arch in your lower back. Grasp the barbell with a wide overhand grip, keeping your palms facing down. Bend forward from your hips while keeping your back straight and your head in a neutral position. As you begin the exercise, activate your core and pull the barbell up towards your upper abdomen in a controlled manner, making sure to keep your elbows pointing outwards. At the top of the movement, pause and squeeze your shoulder blades together to fully engage your back muscles. Slowly lower the barbell back down to the starting position and repeat the movement on the opposite side. Remember to maintain proper form throughout the exercise. Avoid using momentum or jerking motions to lift the barbell, as this can lead to injury. It is crucial to focus on the mind-muscle connection and engage the targeted muscles to maximize the effectiveness of this exercise. Incorporating the Barbell Bent Over Wide Alternate Row Plus into your workout routine regularly can help improve your posture, enhance your upper body strength, and develop a well-rounded physique. As with any exercise, start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become more comfortable and stronger. Happy lifting!


  • Grab a barbell with a wide overhand grip and stand with your feet hip-width apart.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Let the barbell hang in front of you at arm's length.
  • Pull the barbell up towards your left armpit, driving your elbow up and back.
  • Lower the barbell back down to the starting position, fully extending your arm.
  • Repeat the movement on the right side, pulling the barbell up towards your right armpit.
  • Continue alternating sides for the desired number of repetitions.
  • Remember to keep your core engaged and your back straight throughout the exercise for proper form and maximum benefits.

Tips & Tricks

  • Ensure proper form and technique by keeping your back straight and core engaged during the exercise.
  • Maintain a slow and controlled movement throughout the entire range of motion to maximize muscle engagement.
  • Focus on squeezing your shoulder blades together at the top of the movement to target the upper back muscles effectively.
  • Engage your biceps by actively pulling the barbell towards your body and keeping your elbows close to your sides.
  • Include this exercise in your back workout routine to strengthen your lats, rhomboids, and lower back muscles.
  • Consider using a weightlifting belt to provide additional support to your lower back.
  • To increase the difficulty, use a heavier weight or perform the exercise with a single-arm at a time.
  • Incorporate a brief pause at the top of the movement to intensify the muscular contraction.
  • Remember to warm up adequately before performing this exercise to prevent injury and increase performance.
  • Ensure you have a sturdy and secure grip on the barbell to maintain control throughout the movement.

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