Barbell Bent-Over Row

The barbell bent-over row is a pulling exercise. You hold a barbell and pull it toward your torso while hinged forward at the hips. It builds strength through your back, arms, and grip, and it teaches you to keep a stable body position while you pull.

Set your feet about hip-width apart. Step up to the bar so it sits over your mid-foot. Bend at your hips and knees and grab the bar with an overhand grip, hands just outside your legs. Flatten your back, brace your midsection, and let your arms hang straight toward the floor. Your torso should be angled forward around 45 degrees.

Pull the bar toward your lower chest or upper stomach. Lead with your elbows and keep them close to your body. Squeeze your shoulder blades together at the top. Lower the bar under control until your arms are fully straight. Repeat for the set. Keep your hips and shoulders level throughout.

Breathe in and brace your core before you pull. Exhale as you lower the bar. To make it easier, use a lighter bar or do the row with dumbbells for more freedom at the wrists and shoulders. To make it harder, slow down the lowering phase or pause for a moment at the top.

Fault: Rounding the lower back during the set. Fix: Push your hips back, keep your chest up, and brace your abs as if someone is about to poke your stomach. A flat back protects your spine.

Fault: Standing up taller as the reps get hard. Fix: Lock in your hip angle before the first rep and think about holding a plank from head to hips. If you cannot keep the position, stop the set.

Fault: Yanking the bar up with momentum. Fix: Start each rep from a dead hang, pull smoothly, and lower the bar under control. The bar should not bounce.

Fault: Flaring the elbows out wide. Fix: Keep your elbows tracking back along your ribs. This keeps the pull focused on your back and prevents shoulder strain.