Barbell Bent Over Row
Execution Guide
- Stand with feet shoulder-width apart, holding the barbell with an overhand grip.
- Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Keep your back flat and core braced throughout.
- Pull the barbell toward your lower chest / upper abdomen.
- Squeeze your shoulder blades together at the top, then lower under control.
Range of Motion
Arms fully extended at the bottom to barbell touching the torso at the top.
Common Mistakes to Avoid
- ×Rounding the lower back
- ×Using body momentum to heave the weight up
- ×Standing too upright, reducing lat engagement
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Build mid-back thickness and overall posterior chain strength
Difficulty
Intermediate
Burn (10m)
60-80
Equipment
Barbell
Anatomy
Primary
RhomboidsLatissimus DorsiMiddle Trapezius
Secondary
Biceps BrachiiRear DeltoidsErector Spinae