Barbell Bent Over Rows
(Pull Movement)

Primary Muscles

Lats, Rhomboids, Rear Delts, Biceps, Core

Equipment

Barbell, Weights

Level

Intermediate

Sets & Reps

2-4 Sets 6-12 Reps

Coaching Cues

  • - Hinge at the hips with a flat back.
  • - Keep your torso about 45 Deg. to the floor.
  • - Pull the bar toward your lower ribs.
  • - Keep elbows close to your body.
  • - Squeeze your shoulder blade at the top.
  • - Lower the bar with control, don't drop it.

Common Mistakes

  • - Rounded the lower back.
  • - Standing too upright (it turns into shrugs)
  • - Using momentum or jerking the weight.
  • - Flaring elbows too wide.
  • - Letting the bar drift away from your body.

Modifications

- Dumbbell Bent Over Rows
- Chest-Supported Row (bench or machine)
- Band Row
- Inverted Row (bodyweight)

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