Bent Over Barbell Row

Also called barbell row and bent row.

Works

Upper back, plus biceps, lats and shoulders

Equipment

Barbell

Level

Beginner

Type

Compound

How to do it

Setup. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

1. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
2. Then inhale and slowly lower the barbell back to the starting position.
3. Repeat for the recommended amount of repetitions.

Cues

• Hinge to about 45°, hold it.
• Pull the bar to the lower ribs.
• Elbows drive back, not out.
• Lower under control.

Common mistakes

• Torso stands up each rep.
• Yanking with the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for