Bent-Over Two-Arm Long Bar Row

Technique

How to perform Bent-Over Two-Arm Long Bar Row

1. Load one end of the barbell and secure the unloaded end in a landmine attachment or the documented corner setup so it cannot slide.
2. Position yourself over the bar, soften your knees and hinge until your torso is nearly parallel to the floor.
3. Grip the shaft just behind the plates with both hands and hold your torso still.
4. Row the loaded end toward your lower chest with both elbows close to your sides.
5. Pause briefly, then lower under control without resting the plates on the floor between repetitions.
6. Use plate diameters that leave room for the intended arc and repeat the planned repetitions.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.