Bent-Over Row Long-Bar (Barbell)

A bilateral barbell row using a barbell anchored on one end, allowing greater range of motion and a more vertical pulling angle than traditional rows. This variation is excellent for middle back development.

Instructions

1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls or put a heavy object on the ground so the barbell cannot slide backward.
2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
3. Now grab the bar with both arms just behind the plates on the side where the weight was placed. This will be your starting position.
4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight.
5. Slowly lower the bar to the starting position getting a nice stretch on the lats.
6. Repeat for the recommended amount of repetitions.

Tips

• Do not let the plates touch the floor; maintain tension throughout
• Use small plates (25-lb ones) as opposed to larger plates for better range of motion
• Keep your elbows close to your body as you pull
• The more vertical angle of this movement is excellent for middle back development
• You can use a stirrup or double handle cable attachment by hooking it under the end of the bar