Back
Bent Over Rowing
A cornerstone of back development designed to build thickness, posture, and total-body stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and grip the barbell with an overhand grip slightly wider than your knees.
Hinge at the hips and lower your torso until it is nearly parallel to the floor, maintaining a flat back and a slight bend in the knees.
Let the bar hang at arm's length while keeping your core engaged and your neck in a neutral alignment with your 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 in the back.
Lower the barbell under control back to the starting position without letting your shoulders drop or your back round.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or 'kipping' to lift the weight instead of using the back muscles.
- Rounding the lower back which places excessive stress on the lumbar spine.
- Pulling the bar too high toward the chest rather than toward the waistline.
- Standing too upright and turning the movement into a shrug rather than a row.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.