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Exercise guide
Bent-Over Barbell Row
A compound pulling movement that targets the upper and middle back.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hinge at the hips with a slight knee bend.
- Grip the bar slightly wider than shoulder-width.
- Pull the bar to your lower chest, squeezing your shoulder blades.
- Lower the bar under control.
- Repeat.
Technique cues and common mistakes
- Keep your torso at roughly 45 degrees.
- Do not use momentum to swing the weight.