Bent-Over Row (Barbell)

One of the most fundamental compound exercises for back development. You bend over and pull a barbell to your chest, targeting the middle back, lats, and biceps for strength and muscle growth.

Instructions

1. Holding 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. Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
3. Then inhale and slowly lower the barbell back to the starting position.
4. Repeat for the recommended amount of repetitions.

Tips

• Keep your back straight; avoid rounding your lower back
• Maintain a slight knee bend throughout the movement
• Keep elbows close to your body as you pull
• Lead with your elbows, not your hands
• Keep your head up and chest high for proper spine alignment