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Barbell Bent Over Row
- 1 - Stand with your feet about hip- to shoulder-width apart and hold a barbell with an overhand grip slightly wider than shoulder width.
- 2 - Hinge at the hips while keeping a neutral spine, soft knees, and your torso angled forward roughly 30–45 degrees above parallel.
- 3 - Let the bar hang directly below your shoulders with your arms fully extended and your core braced.
- 4 - Pull the bar toward your lower ribs or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
- 5 - Pause briefly at the top without jerking your torso or rounding your back.
- 6 - Lower the bar under control until your arms are fully extended again.
- 7 - Repeat for the desired number of repetitions while maintaining a stable hip hinge position.
