Barbell Bent Over Row
A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.
Video
Body map
Primary
Lats
Secondary
Biceps
Step by step
- Stand with feet shoulder-width apart and grip the barbell with hands just outside your knees, palms facing you.
- Hinge at your hips with a flat back until your torso is at about a 45-degree angle to the floor.
- Brace your core hard and let the bar hang directly below your shoulders at full arm extension.
- Pull the bar up to your lower chest, keeping your elbows tucked at about 45 degrees from your torso.
- Squeeze your shoulder blades together at the top, fully contracting the lats and mid-back.
- Lower the bar back down with control over 2 to 3 seconds, keeping the back position locked the whole time.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.