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Barbell Bent Over Row

Barbell Bent Over Row

This is a basic exercise for building back muscles. It also works out extensor muscles, biceps and shoulders.


Stand straight with your feet at the shoulder width.

Grab a barbell from the rack or bench in a palms-down grip to a level slightly wider than the shoulder width.

Now, keeping your back straight, bend your torso forward to a 45-degrees angle. Slightly bend your legs at the knees.

As you exhale, tighten your abs and, moving slowly, lift the bar along your thighs to your abdomen.

Pause for 2-3 seconds at the top, then slowly return to your starting position.

Typical mistakes and tips

Do not move the bar up and do not throw it down from the top.

Do not arch the back – you perform the bend by using only your hip joints.

You can also start moving the shoulder blades to work out the rhomboid muscles, which are responsible for posture.

Try to do the exercise at a different angle of the body bend and different grip width, selecting the option that suits you the best.

Exercise type: weight
Muscle groups: back, shoulders, arms