How to do a wide-grip barbell upright row?

For some fitness enthusiasts, the barbell wide-grip upright rowing is a very familiar movement and one of the effective ways to develop muscles throughout the body. However, for some people who are not very clear, it is not recommended to exercise by doing wide-grip upright rowing with a barbell. This is a very difficult movement and may cause harm to your body if you are not careful. So here we will give you some basic knowledge about this movement.

Barbell rowing is generally divided into two types. The first is the straight bar bent-over rowing that everyone often uses, and the other is the T-bar bent-over rowing. Let’s analyze these two barbell rowing exercises below.

Straight-bar bent-over barbell row:

1. The wide-grip straight-bar bent-over row mainly exercises the two sides of the latissimus dorsi muscles and is very effective in developing the width of the latissimus dorsi muscles.

2. Narrow grip straight bar bent-over rowing mainly exercises the middle (inner) part of the latissimus dorsi, which is very effective in developing the thickness of the latissimus dorsi.

The practitioner stands with feet apart and knees bent to about 150 degrees. He keeps his waist bent, chest upright, waist and abdomen tightened, and holds the barbell with both hands and naturally sinks it in front of the body.

Clamp your hands on both sides of your body, concentrate the strength of your latissimus dorsi to pull the barbell along your thighs toward your lower abdomen, pause slightly, and then slowly return to the starting position.

1. Hold your hands tightly on both sides of your body.

2. Bend your waist, straighten your chest, and tighten your waist and abdomen.

3. Pull the barbell along your thighs toward your lower abdomen

4. Exhale when pulling up the barbell, and inhale when lowering the barbell.

"T" Bar Bent-Over Barbell Row:

It mainly exercises the middle part (inside) of the latissimus dorsi, and is very effective in developing the thickness of the latissimus dorsi.

The practitioner stands with feet apart and knees bent to about 150 degrees. He keeps his waist bent, chest upright, waist and abdomen tightened, and holds the "T"-shaped bar handles with both hands and naturally sinks in front of the body.

Clamp your hands on both sides of your body, concentrate the strength of your latissimus dorsi to pull the "T" bar towards your abdomen, pause slightly, and then slowly return to the starting position.

1. Hold your hands tightly on both sides of your body.

2. Bend your waist, straighten your chest, and tighten your waist and abdomen.

3. Exhale when you pull up the "T" bar, and inhale when you put the "T" bar back.

Although this movement can make the body achieve a perfect shape after completion, the process is also quite strenuous, because the object being lifted is relatively heavy and the movement is also relatively difficult. When doing this exercise, you have to distribute it and not be impatient. Also, you cannot sit for too long at one time, as this will cause great harm to the body.