Wide Grip Body Row exercise – Mover.tips

The Wide Grip Body Row exercise is great for strengthening the back muscles. It serves as a preparation for the pull up.

Video demonstration

(excerpt from ‘How To Do Wide Grip Inverted Row | Exercise Demo’ by Origym Personal Trainer Courses)

How to and step by step instructions:

Hold the bar with both hands, palms facing forward, with a wide distance between them.
Move your feet forward and straighten legs and core.
Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
Bend your arms, bringing the chest close to the bar.
Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

The more horizontal, the hardest is the move.
Choose a higher bar for an easier variation.
Put your feet closer to the bar for an easier variation.

Benefits:

Works all muscles needed for the pull up.
Strengthen back muscles.
Very easy to adjust to your fitness level, by adjusting feet position.

Counting & gamification:

Adjust the feet position to have 10 reps of maximum effort yet proper form.
Aim for 3 series x10 in a session.
Use different grips, such as in Body Row or Close Grip Body Row.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Upper Back

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

Wide Grip Body Row
Wide Grip Inverted Row
Wide Grip Bodyweight Row
Wide Grip Horizontal Pull Up
Wide and Pronated Grip Body Row
Wide Grip Body Row on Parallel Bar
Wide Grip Australian Pull Up
Wide Grip Pronated Australian Pull Up

Grip Variations for Body Row

Muscle: Shoulder

Bent Leg Mixed Grip Body Row Bent Leg One Arm Body Row See 55 Shoulder exercises

Muscle: Triceps

Bent Leg Wide Grip Body Row knee-push-up-4911432

Muscle: Upper back

Bent Leg Body Row on Table bent-leg-supinated-grip-body-row-6840234 Bent Leg Supinated Grip Body Row Supported L Sit Scapula Shrugs See 29 Upper back exercises