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Bent-Over Barbell Row


Bent-Over Barbell Row
Table Of Contents

Exercise Description

Main Target Muscles

Back, Lats, Deltoids

Secondary Target Muscles

Shoulder, Biceps 

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscles: Lats, deltoid, shoulders, back

Bent-over Barbell Row Overview

The bent-over barbell row is your staple exercise if you want a wide, strong, and muscular back. It targets the entire upper back area and is relatively simple to perform.

Whether you are powerlifting or just muscle building, a barbell row is necessary for you. It increases strength and muscle mass simultaneously.

How to Do It?

  1. Start by standing and holding the bar with a double overhand grip.
  2. Bend forward until your upper body is parallel to the floor. 
  3. Now start the movement by pushing the elbows behind the body, retracting the shoulder blades.
  4. Pull the bar towards your lower abdomen, and then slowly lower it to the starting position.
  5. Repeat for the desired number of reps.

Tips on Bent-Over Barbell Row

  1. Do not try to complete it quickly: this exercise is all about control.
  2. Do not jerk your head excessively as you lift: this can be injurious.
  3. Do not arch too much as you pull the bar towards your abdomen.

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