How wide should my grip actually be?

Aim for a grip that is significantly wider than your shoulders, usually where your elbows form a 90-degree angle when the bar is at your torso. This specific positioning puts the emphasis on the outer lats and upper back musculature.

Is this the same as a standard bent-over row?

While similar, the wider grip and flared elbow position target the upper back and lats differently than a narrow-grip row. It emphasizes width and rear deltoid engagement rather than just thickness.

Can I perform this if I have lower back pain?

If you experience discomfort, try reducing the weight or performing the movement with your chest supported on an incline bench. Maintaining a rigid, neutral spine is essential for safety during this lift.

Front Pull Wide Guide: Master the Wide Grip Barbell Row

Learn how to perform the wide grip front pull with a barbell. Improve lat width and upper back strength with our expert, step-by-step instructions.

How to Perform

Stand with your feet shoulder-width apart and grip the barbell with a wide overhand grip, roughly 6 to 10 inches wider than your shoulders.
Hinge at the hips and lean your torso forward at a 45-degree angle while maintaining a flat back and a slight bend in your knees.
Let the barbell hang at arm's length directly below your chest with your elbows slightly flared.
Pull the barbell toward your upper abdomen by driving your elbows out and back, focusing on squeezing your shoulder blades together.
Pause briefly at the top of the movement when the bar is close to your body.
Lower the weight under control until your arms are fully extended to complete one repetition.

Common Mistakes

Rounding the lower back during the pull
Using momentum to swing the weight upward
Pulling the bar too high toward the collarbone
Failing to fully retract the scapula at the top

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Trapezius
Rear Deltoids
Biceps

Related Guides

Lats · Back