The bent over row is a compound strength exercise targeting the upper back, performed with a barbell. It requires good posture, core stability, and proper technique to avoid injury.
Also Works
BicepsForearms
How to Perform
1
Stand with your feet shoulder-width apart and knees slightly bent.
2
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3
Bend forward at the hips, keeping your back straight and chest up.
4
Pull the barbell towards your lower chest, squeezing your shoulder blades together.
5
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Hinge forward until your torso is roughly 45-60 degrees from the floor, keeping a flat back with chest up.
•Pull the bar to your lower chest or upper abdomen, driving your elbows past your torso and squeezing your shoulder blades together.
•Keep the bar close to your body throughout the pull. It should almost scrape your thighs on the way up.
Common Mistakes
•Standing too upright, which turns the row into a shrug and reduces lat and mid-back engagement.
•Using excessive body English by jerking the torso upward to heave the weight up.
•Rounding the lower back under heavy loads, which puts the lumbar spine at serious risk.