Barbell Flexion Row

Technique

How to perform Barbell Flexion Row

1. Stand with soft knees and grip the barbell slightly wider than shoulder width, palms facing down.
2. Hinge until your torso is nearly horizontal and hold that hip angle throughout the repetition.
3. Let the bar hang and deliberately flex your spine through the controlled range used for this variation.
4. Row toward your lower ribs while extending your spine and lifting your chest, without driving through the hips.
5. Pause briefly near the top without jerking the bar or forcing the spinal end position.
6. Lower the bar as your elbows straighten and your spine returns to the flexed starting shape.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Trapezius, Erector Spinae, Latissimus Dorsi.