Bent-over barbell row
Also called barbell row, bent row
- Works
- Sides of the back · latissimus dorsi
- Upper back · trapezius and rhomboids
- Back of the shoulder · posterior deltoid
- Front of the upper arm · biceps brachii and brachialis
- Lower back · erector spinae
- Needs
- Barbell and plates
Setup
Stand with feet hip-width apart and the bar over your feet. Bend your knees a little and lean forward from the hips until your back is at about 45 degrees. Keep your back flat. Hold the bar a little wider than your shoulders.
Steps
- Tighten your stomach.
- Pull the bar to your lower ribs.
- Lower it slowly until your arms are straight.
- Keep the angle of your back the same for every rep.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
In the sides and middle of your back, and in your lower back as it holds you still.
Common mistakes
- Standing up more with each rep.
- Rounding the back.
- Jerking the bar up with the hips.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back aches rather than works.