Exercise · back
Bent-Over Barbell Row
A mass-building horizontal pull that thickens the entire mid-back.
Primary muscle
back
Equipment
barbell
Difficulty
intermediate
Sets and reps
3-4 sets of 6-10 reps
How to perform
- 1Hold the bar with an overhand grip, hands just outside your knees.
- 2Hinge at the hips until your torso is around 45 degrees or lower.
- 3Pull the bar to your lower stomach, squeezing the shoulder blades.
- 4Lower under control without standing up to cheat.
Common mistakes
Standing too upright, reducing back engagement.
Using momentum to heave the weight.
Rounding the back instead of holding a braced flat position.
Muscles worked
Primary: back. This movement also recruits the arms, core as supporting muscles.