Bent-Over Barbell Row

The bent-over barbell row is a strength exercise where you pull a barbell to your torso while hinged at the hips. It mainly targets your lats and mid-back, with your biceps and lower-back muscles helping out.

Stand with your feet about hip-width apart, toes under the barbell. Bend at your hips and knees until your torso is roughly parallel to the floor. Grip the bar with an overhand grip, hands just outside your legs. Brace your core so your back stays flat from hips to shoulders.

Let your arms hang straight, then pull the bar toward your lower chest or upper stomach. Lead with your elbows and squeeze your shoulder blades together at the top. Lower the bar back down under control until your arms are fully extended. Repeat for the set while keeping your hip angle steady.

Take a breath in and brace your midsection before each rep. Exhale after the bar reaches the top. If keeping a flat back is hard, raise your torso a little higher. For more challenge, pause for a second at the top with your shoulder blades squeezed.

Fault: Standing too upright. Fix: Push your hips back and lean your torso forward until it is close to parallel to the floor so your back does the pulling, not momentum.

Fault: Rounding the lower back. Fix: Brace your abs like someone is about to poke your stomach, and keep your chest up throughout the set.

Fault: Yanking the bar with momentum. Fix: Keep your torso still and pull smoothly, controlling the bar on the way down.

Fault: Flaring the elbows way out. Fix: Aim your elbows back toward your hips, not straight out to the sides.