How to do the Barbell Bent Over Row
- Stand with feet about hip width apart and hold the bar with a shoulder-width overhand grip.
- Hinge at the hips until your torso is inclined forward, keeping knees softly bent.
- Let the bar hang below your shoulders with arms straight, chest open, and spine neutral.
- Brace your abs and set your shoulder blades without standing up between reps.
- Row the bar toward your lower ribs or upper waist by driving your elbows back.
- Bring the bar close to your body at the top without jerking your torso upward.
- Lower the bar back to a full hang under your shoulders while holding the same torso angle.
Common mistakes
- Standing up to finish reps
- Rounding through the lower back
- Bar drifting away from body
- Shrugging instead of rowing
- Cutting the bottom short
Form cues
- Row toward lower ribs
- Keep torso angle fixed
- Pull elbows behind you
- Let arms fully hang
- Stay hinged throughout
