Bent Over Two-Arm Long Bar Row

Back · Barbell

How to do it

Same as the one-arm version but gripping with both hands, usually with a V-handle under the bar. Straddle it, hinge until you are close to parallel, chest up and back flat. Pull with the elbows going back and close to the body until the handle reaches your belly, squeeze the blades for a second and lower slowly. The close neutral grip aims the work at the middle of your back. The classic mistake is heaving by lifting your torso: the trunk holds its starting angle from the first rep to the last.

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

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