Wide Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set up horizontal, as for an inverted row, with the heels on the floor.
- Take a grip considerably wider than shoulder width.
- Pull the chest to the bar, leading with the elbows out to the sides, then lower under control.
FORM TIPS
- The wide grip shifts the work toward the upper back and rear delts, which is why it is a harder rung than a normal horizontal row.
- Keep the body one line. The hips are the first thing to sag.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.