Barbell Bent-Over Row

Form Cues

1. 1

   Stand with feet hip-width apart, grip the bar just outside your hips.

2. 2

   Hinge forward until your torso is 45–60 degrees from vertical.

3. 3

   Brace your core and keep your lower back in a neutral position.

4. 4

   Row the bar toward your lower chest/upper abdomen, leading with your elbows.

5. 5

   Squeeze your shoulder blades together at the top of each rep.

6. 6

   Lower the bar under control — don't just drop it.

Common Mistakes

• ●

  Bouncing with the legs to generate momentum.

• ●

  Rounding the lower back — reduce weight and focus on form.

• ●

  Pulling toward the neck instead of the lower chest.

• ●

  Not fully extending at the bottom — use full range of motion.