barbell-bent-over-row
Stand with feet hip-width apart, barbell over mid-foot. Hinge at your hips, pushing glutes back, keeping a flat back until your torso is nearly parallel to the floor. Grip the barbell slightly wider than shoulder-width with an overhand grip, arms fully extended.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (mid/lower)
Secondary muscles
- Biceps Brachii
- Posterior Deltoid
- Erector Spinae
- Core
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Stand with feet hip-width apart, barbell over mid-foot. Hinge at your hips, pushing glutes back, keeping a flat back until your torso is nearly parallel to the floor.
- 2
Grip the barbell slightly wider than shoulder-width with an overhand grip, arms fully extended.
- 3
Brace your core, keep your chest up, and pull the barbell towards your lower chest/upper abdomen by driving your elbows up and back.
- 4
Squeeze your shoulder blades together at the top of the movement.
- 5
Slowly lower the barbell back to the starting position with control, allowing your shoulder blades to protract slightly.
- 6
Maintain a stable torso and flat back throughout the entire movement.
Safety & form
Train smart. Read these notes before adding heavy load.
