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Barbell Bent-Over Row
intermediatePull · Back, biceps · Barbell
A horizontal pulling movement that builds a thick, strong back.
How to do it
- Hinge at the hips with a flat back until your torso is roughly 45° or lower.
- Grip the bar just outside your legs and let it hang at arm's length.
- Pull the bar toward your lower ribs, squeezing your shoulder blades together.
- Lower under control back to the start without losing your hip hinge.
Coaching tips
- Keep your neck neutral — don't crane it up to look forward.
- Brace your core hard to protect your lower back through the hinge.
- Pull with your elbows, not your hands.
Common mistakes
- Standing too upright, turning it into a shrug.
- Using momentum/body English to heave the weight up.
- Rounding the lower back under load.