Barbell Bent Over Row
- Intermediate
- Gym
Hinging forward at the hips with a flat back and the bar hanging at arm length, you pull it to your lower ribs with your elbows passing your sides, then lower it with control. The lift trains the upper back, lats and biceps as a compound pulling movement. Intermediate lifters use it for weight and reps as a main gym lift.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Hinge at the hips with a flat back, bar hanging at arm length.
- Brace your core and keep your neck neutral.
- Pull the bar to your lower ribs, elbows past your sides.
- Lower with control without standing up between reps.
Form cues
- Keep your neck in line with your spine.
- Squeeze your shoulder blades at the top of the pull.
- Exhale as you pull, inhale as you lower.
Common mistakes
- Lower back rounds during the hinge. Brace your core and keep your back flat.
- Hips rise and fall between each rep. Hold one fixed hinge angle for the whole set.
- Bar swings up using body momentum. Pull with your back and arms, not a jerk.
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