Barbell Bent-Over Row
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell
Primary muscle group
Latissimus Dorsi, Rhomboids
Secondary muscle groups
Middle Trapezius, Posterior Deltoid, Erector Spinae, Biceps Brachii
Movement pattern
Horizontal Pull
Training goal
Maximal Strength
Sport
General Athletic Development, Powerlifting
Overview
Purpose. Build mid-back and lat strength with heavy loads.
How it fits the system. An intermediate-level horizontal pull entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Latissimus Dorsi, Rhomboids
Secondary muscles
Middle Trapezius, Posterior Deltoid, Erector Spinae, Biceps Brachii
Movement pattern
Horizontal Pull
Equipment
Barbell
Difficulty
Intermediate
How to Perform
- Stand with the feet hip width and take a pronated grip just outside the knees.
- Hinge at the hips until the torso is roughly 45 degrees or lower.
- Set the back flat, brace the trunk and let the bar hang.
- Row the bar towards the lower ribs or navel.
- Squeeze the shoulder blades together at the top.
- Lower under control to a full stretch.
Coaching Cues
- Keep the torso angle fixed throughout the set.
- Pull to the lower ribs, not the chest.
- Keep the neck in line with the spine.
Common Mistakes
- Using the hips to heave the bar up.
- Letting the back round under load.
- Standing up more as the set goes on.
Progressions & Regressions
Progressions
Add load or use a Pendlay row from a dead stop.
Regressions
Chest-supported row or a lighter load.
When to Use It
When to use
As a main horizontal pull.
When not to use
With current lower-back symptoms.
Programming
3 to 4 sets of 6 to 10 reps.
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