Bent Over Barbell Row
BeginnerBarbellCompoundPullStrength
How to do it
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
Primary:Middle back
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More middle back exercises
Alternating Kettlebell Row
Kettlebells · Isolation · Intermediate
Alternating Renegade Row
Kettlebells · Compound · Expert
Bent Over One-Arm Long Bar Row
Barbell · Compound · Beginner
Bent Over Two-Arm Long Bar Row
Barbell · Compound · Intermediate
Bent Over Two-Dumbbell Row
Dumbbell · Compound · Beginner
Bent Over Two-Dumbbell Row With Palms In
Dumbbell · Compound · Beginner
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.