Barbell Bent-Over Row

oec:barbell-bent-over-row

A compound horizontal pull performed by hinging at the hips and rowing a barbell toward the lower torso.

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Also called: Bent-Over Barbell Row, Barbell Row, Bent Over Rowing, bent over barbell row, bent over row, Barbell Row (Overhand)

How to do it

Stand with feet hip-width apart and grip the barbell with a double-overhand (pronated) grip just outside your legs.
Deadlift or lift the bar off a rack to full hip extension.
Hinge at the hips with soft knees, pushing your hips back until your torso is between 45 degrees and parallel to the floor, maintaining a neutral spine with arms hanging fully extended.

Initiate the pull by retracting your shoulder blades and driving your elbows backward.
Row the bar toward your lower ribcage or upper abdomen, keeping your elbows tucked at roughly a 45-degree angle to your torso.
Pause briefly at the top to squeeze your back muscles without standing up or using momentum.
Lower the barbell under control until your arms are fully extended and your upper back stretches slightly.

Inhale and brace your core before initiating the pull, then exhale as you lower the weight or at the completion of the repetition.

Using hip extension and momentum to heave the bar upward.: Lock your torso angle in place and only move the arms and shoulder blades.
Rounding the lower back during the set.: Hinge deeply, brace your abdominals, and reduce the weight if you cannot maintain a neutral lumbar spine.
Pulling the bar too high toward the neck or collarbone with flared elbows.: Target the lower sternum or navel and keep your elbows at a moderate angle to the ribs.

Avoid letting the lumbar spine round under load to minimize shear forces on the lower back.

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