Exercise guide
Bent Over Barbell Row
Middle Back · Barbell
Form cues
- Bend knees, hinge torso forward
- Row bar to lower torso
- Squeeze shoulder blades, keep back flat
How to do Bent Over Barbell Row, step by step
- 1Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
- 2Tip: Make sure that you keep the head up.
- 3The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
- 4This is your starting position.
- 5Now, while keeping the torso stationary, breathe out and lift the barbell to you.
- 6Keep the elbows close to the body and only use the forearms to hold the weight.
- 7At the top contracted position, squeeze the back muscles and hold for a brief pause.
- 8Then inhale and slowly lower the barbell back to the starting position.
- 9Repeat for the recommended amount of repetitions.
Muscles worked
- Main muscle
- Middle Back
- Equipment
- Barbell
Sets and reps
How the free programs use it:
Track it in Forged Axis
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