Barbell Bent Over Row

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Latissimus Dorsi, Teres Major, Trapezius, Rhomboids

Secondary muscles

Biceps Brachii, Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with both hands in a pronated grip (palms facing backward), and your hands slightly wider than shoulder-width apart.
2. Slightly bend your knees, and hinge at your hips to lower your torso until it is almost parallel to the floor. Keep your back straight and your gaze forward.
3. Pull the barbell towards your abdomen, squeezing your shoulder blades together at the top of the movement. Keeping your elbows close to your body.
4. Slowly lower the barbell back to the starting position with control, extending your arms fully. Repeat for the desired number of repetitions.

Form tips

• Avoid rounding your back by keeping your chest up and your spine neutral.
• Move the barbell slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you pull the barbell up and inhaling as you lower it back down.