Back
Bent Over Row
A foundational compound movement designed to build thick, powerful lats and a stable posterior chain.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and grip the barbell slightly wider than your legs using an overhand grip.
Hinge at your hips while keeping your back flat until your torso is nearly parallel to the floor.
Allow the bar to hang at arm's length while maintaining a slight bend in your knees and a neutral spine.
Pull the barbell toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
Pause briefly at the top of the movement to ensure maximum muscle contraction.
Lower the barbell under control back to the starting position without letting it touch the ground.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight.
- Rounding the lower back which increases the risk of lumbar injury.
- Pulling the bar too high toward the chest rather than the belly button.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.