Wide Grip Body Row. How-to, proper form and tips

Wide Grip Body Row icon

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

Video demonstration

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward, with a wide distance between them.
  2. Move your feet forward and straighten legs and core.
  3. Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
  4. Bend your arms, bringing the chest close to the bar.
  5. 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.


  • 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 , Secondary

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

Muscle: Triceps

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight