intermediate · back
Barbell Bent-Over Row
Horizontal pull for thickness—hinge, brace, row to the hip/lower ribs.
Quick answer
Hinge to ~45°, brace the trunk, row the bar toward the lower chest/upper abs, squeeze the shoulder blades, then lower under control.
Rows balance all the pressing we love. If your shoulders feel cranky from bench volume, check your row volume first—most people are under-pulled.
Form cues
- Soft knees; hinge from the hips
- Bar path toward the hip, not the neck
- Pause briefly at the top without shrugging
Common mistakes
- Turning it into a deadlift bounce
- Standing too upright and curling the weight
- Rounding the upper back to chase load
Programming notes
3–4 × 6–10. Pair opposite a press in the same session.
barbell