Barbell Bent-over Row
Leaning forward and pulling a bar towards your stomach. A powerful exercise for your whole back, but you must keep your lower back straight — try it only after dumbbell rows feel solid.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Grip the bar a little wider than your shoulders, palms facing you. Feet hip-width apart.
- Bend your knees slightly and lean forward from your hips (not your waist) until your torso is at about 45°. Back completely straight.
- Let the bar hang just below your knees, arms straight.
- Drive your elbows back to pull the bar towards your belly button.
- Lower slowly — keep the same lean and a straight back the whole time.
Breathing: Breathe in and brace your stomach before you pull, breathe out as you pull up.
How much to start with: 2–3 sets × 8–10 reps, starting with an empty bar
❌ Common mistakes
- Rounding your back — this is the biggest mistake.
- Standing up a little on every rep to jerk the bar.
- Using so much weight you can't hold the lean.
⚠️ Safety
- If you have any lower back problem, skip this and use a chest-supported machine or the dumbbell row instead.
- Stop immediately if your lower back hurts.