Barbell Bent Over Row

Setup

1. 01Stand over the bar with feet hip to shoulder width apart.
2. 02Hinge at the hips and grip the bar slightly wider than shoulder width, palms down.
3. 03Set the torso between 15 and 45 degrees above horizontal with a flat back.
4. 04Brace the core and pull the shoulder blades out of a slump before the first rep.

Execution

1. 01Pull the bar toward the lower ribs or upper abdomen.
2. 02Drive the elbows up and back, squeezing the shoulder blades at the top.
3. 03Lower the bar under control until the arms are fully extended.
4. 04Hold the hip hinge angle constant across every rep.

Checkpoints

• -The torso angle does not rise as the set gets hard.
• -The spine stays neutral from head to hips.
• -The bar touches the same spot on the torso every rep.
• -The weight is controlled down, not dropped.

Common mistakes

• -Heaving the torso upright to move heavier weight.
• -Rounding the lower back in the hinge.
• -Pulling to the chest with flared elbows, which shifts work to the rear delts.
• -Cutting the bottom range and never fully extending the arms.