How to perform Bodyweight Wide Row with proper form

Starting Position

1. Grip: Take an overhand grip on a low bar, hands well wider than shoulder-width.
2. Body: Walk your feet forward and hang under the bar with straight arms.
3. Line: Squeeze your glutes and brace your core so your body is a straight line from head to heels.

Movement

1. Pulling Phase:

   • Retract your shoulder blades first to fire the upper back.
   • Pull your chest toward the bar with your elbows flaring out to the sides.
   • Pull until your upper chest reaches the bar.

2. Lowering Phase:

   • Lower under control back to straight arms.
   • Keep your hips up and your body rigid throughout.
   • Reach a full stretch at the bottom before the next rep.

Key Points

• The wide grip with flared elbows shifts the work to the upper back, rhomboids, and rear delts.
• Start each rep by pulling the shoulder blades together, not by bending the arms.
• Keep the ribcage down and the body straight; don't shrug toward your ears.