Strength

Barbell Bent-Over Row

by Kaira

A heavy back row from a hinged stance — strength for the back and the grip in one lift.

Barbell Bent-Over Row, frame 1 of 2Barbell Bent-Over Row, frame 2 of 2

How to do it

  1. Hold the bar with the hands just wider than the legs, knees soft, and hinge forward to about 45 degrees with a flat back.
  2. Pull the bar to the lower ribs, elbows close to the body.
  3. Lower it slowly until the arms are straight, keeping the back still.
Band Pull-ApartShoulders, Middle back · Beginner · 3 × 12Band RowMiddle back · Beginner · 3 × 15Chest-Supported Machine RowMiddle back · Beginner · 3 × 12Dumbbell Bent-Over RowMiddle back · Intermediate · 3 × 10Inverted RowMiddle back · Intermediate · 3 × 10One-Arm Dumbbell RowMiddle back · Beginner · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Barbell Bent-Over Row — how to do it, muscles worked · Sport AI