Barbell Bent-Over Row
Learn the setup, execution, cues, mistakes, and safer progressions for this movement before adding load.
- Lats + Mid Back
- Barbell
- Advanced
Set up
- Stand with feet about hip-width apart and the bar over the middle of the foot.
- Hinge at the hips with soft knees until the torso is roughly 30–45 degrees to the floor.
- Brace the trunk, keep the neck long, and grip the bar just outside the legs.
Execute
- Pull the bar toward the lower ribs while keeping the elbows close to the body.
- Pause when the bar reaches the torso without shrugging or opening the ribs.
- Lower the bar under control until the elbows straighten without losing the hinge.
Coach cues
- Push the hips back.
- Keep the bar close.
- Drive elbows toward the back pockets.
- Own the return.
Common mistakes
- Rounding the lower back to reach the floor.
- Jerking the bar with the hips.
- Pulling toward the chest and shrugging.
- Letting the bar drift away from the legs.
Breathing
Brace before each pull; exhale as the bar reaches the ribs and inhale on the controlled return.
Tempo
1 second up, 1 second pause, 2 seconds down.
Safety check
Keep the load light enough to maintain a neutral spine and fixed hip hinge. Stop if back position changes or pain appears.
Make it easier
Use a chest-supported row or reduce the load until the hinge stays fixed.
Make it harder
Add a strict pause at the ribs or use a Pendlay-row variation only when the setup is repeatable.
