Bent-Over Barbell Row

How to perform it

1. Stand with feet hip-width, grip the bar just outside your knees with an overhand grip.
2. Hinge at the hips until your torso is roughly 45 degrees, back flat and braced.
3. Pull the bar to your lower ribs, driving your elbows back and squeezing the shoulder blades.
4. Lower under control to a full stretch without rounding the lower back.

Common mistakes

• Standing too upright, turning the row into a shrug.
• Using momentum and heaving the bar with the lower back.
• Cutting the range short instead of touching the torso and fully extending.

Sets & reps

3-4 sets of 6-10 reps.

Variations

• Pendlay Row
• Yates Row
• Dumbbell Row
• T-Bar Row