Barbell Bent-Over Row

The technique.

1. 01

   Stand with feet hip-width apart, bend at your hips until your torso is nearly parallel to the floor.

2. 02

   Grasp the barbell with an overhand grip, slightly wider than shoulder-width.

3. 03

   Keep your back straight and core braced, pull the barbell towards your lower chest/upper abs.

4. 04

   Squeeze your shoulder blades together at the top of the movement.

5. 05

   Slowly lower the barbell back to the starting position with control, maintaining your bent-over posture.

What goes wrong.

• ×Rounding the back, which can lead to spinal injury.
• ×Standing too upright, reducing back muscle engagement.
• ×Using too much momentum, rather than muscle control.
• ×Not pulling the bar high enough, limiting back contraction.
• ×Letting the shoulders shrug up towards the ears.