Bent-Over Barbell Row

GymDaze demonstration

Watch Bent-Over Barbell Row

Technique

How to perform Bent-Over Barbell Row

1. Take an overhand grip on the barbell and soften your knees.
2. Hinge at your hips until your torso is nearly parallel to the floor, keeping your neck aligned with your back.
3. Let the bar hang beneath your shoulders and hold the torso position.
4. Pull the bar toward your lower ribs with your elbows close to your sides.
5. Pause briefly without lifting or swinging your torso.
6. Lower the bar under control until your arms straighten, then repeat.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.