Hominin · exercise
Bent Over Barbell Row
Bent Over Barbell Row is a beginner strength exercise using barbell. It works the middle back, with help from the biceps, lats and shoulders.
beginnerbarbellpull movementcompoundstrength
- Main muscles
- middle back
- Also works
- biceps, lats, shoulders
How to do it
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bent Over One-Arm Long Bar Row · barbell, beginner
- Incline Bench Pull · barbell, beginner
- Lying Cambered Barbell Row · barbell, beginner
- One-Arm Long Bar Row · barbell, beginner
- Straight Bar Bench Mid Rows · barbell, beginner
- T-Bar Row with Handle · barbell, beginner
- Bent Over Two-Arm Long Bar Row · barbell, intermediate
- Reverse Grip Bent-Over Rows · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).