Exercise guide

How to do bent-over barbell row

Mid back · lats · rear delts · biceps

Bent-over barbell row starting position — correct set-up before the first rep
Start
Bent-over barbell row finished position — the end of one repetition
End of rep

Step by step

  1. Take an overhand grip just outside shoulder width. Feet hip width, bar over the mid-foot.
  2. Hinge at the hips until your torso is about 45° to the floor, back flat, knees softly bent.
  3. Row the bar to your lower ribs or navel, driving the elbows back past your torso.
  4. Lower for 2 seconds until the arms are long, holding that torso angle the entire set.

The cue that matters

CueThe torso angle must not change. If you stand up to move the bar, the set is over.
AvoidRounding the lower back. Lighter weight, flat back, and a real squeeze at the top.

Where this sits in the split

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