Bent-Over Row Barbell

The barbell bent-over row is a compound pulling exercise that primarily targets the upper back and lats. It also engages the lower back, glutes, and core to stabilize the body, making it a foundational lift for overall posterior chain strength and back development.

How to Perform

1. Stand with feet hip-width apart, barbell over your midfoot.
2. Hinge at the hips and bend your knees slightly to grip the barbell just outside your knees with a pronated (overhand) grip.
3. Keep your back flat and chest up as you pull the bar toward your lower ribcage.
4. Squeeze your shoulder blades together at the top.
5. Lower the bar under control to full extension without letting your back round.

Coaching Cues

• Brace your core and lock in your spine before initiating the pull.
• Keep your elbows tight to your body and drive them back.
• Avoid jerking or bouncing the bar.
• Maintain a fixed torso angle throughout the set.