Bent Over Barbell Row

Back · Barbell

How to do it

Standing with the bar in your hands, push your hips back until your torso is about 45 degrees over, back flat, knees slightly bent. Pull the bar to your navel by driving **the elbows towards your hips**, not the hands towards your chest, and squeeze the blades at the end. Lower under control until the arms are fully straight. You feel lats and the whole mid back. The classic mistake is standing up a little more each rep until you are nearly upright: when that happens the weight is in charge, not you.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Forearms

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