Barbell Bent-Over Row

Setup

• Hold the bar with an overhand grip a little wider than shoulder width.
• Hinge forward until the torso is somewhere between 45 degrees and parallel, knees slightly bent.
• Let the bar hang with the arms straight and the back flat.

Execution

1. 1.Brace, then pull the bar toward the lower ribs or upper stomach.
2. 2.Lead with the elbows and finish by squeezing the shoulder blades together.
3. 3.Lower under control until the arms are straight again.

Breathing

Exhale as you row, inhale as the bar lowers.

Form cues

• Row to the belly, not the chest.
• Pull with the elbows, not the hands.
• Keep the torso angle fixed for the whole set.

Common mistakes

• Standing up a little more with each rep to help the bar.
• Rounding the back as the set gets hard.
• Turning it into a shrug by pulling too high.