The bent-over barbell row is a base back lift: lats, rhomboids and rear delts, with the erectors holding the hinge.
1Starting position2End position
Setup
Grip the bar a little wider than your shoulders and stand tall. Bend your knees, push your hips back and lean forward to nearly parallel with the floor, back flat. Arms hang straight under your shoulders.
Execution
Bend your knees slightly and hinge forward until your torso is almost parallel to the floor, holding the bar with an overhand grip, arms straight — starting position.
Exhale and pull the bar to your stomach, elbows tracking along your body.
Inhale and lower it back down slowly.
Common mistakes
Torso rises with every rep — hold the angle, otherwise momentum does the work, not your back.
Pulling with your arms — start each rep by pulling your shoulder blades together, elbows drive the bar to your waist.
Back rounds — drop the weight and keep the hinge flat.
Short range — let your arms straighten at the bottom and touch your stomach at the top.
