Barbell Bent Over Wide Alternate Row Plus
The Barbell Bent Over Wide Alternate Row Plus targets your upper back, shoulders, and arms. This exercise improves strength and stability while enhancing your posture.
- Stand with your feet shoulder-width apart, holding a barbell with a wide grip.
- Bend at the hips, keeping your back straight and knees slightly bent.
- Pull the barbell towards your chest, alternating arms with each repetition.
- Lower the barbell back to the starting position and repeat.
How to perform the Barbell Bent Over Wide Alternate Row Plus
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Bent Over Wide Alternate Row Plus using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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