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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 slight bend in your knees, lowering your torso until it is roughly 30–45 degrees above parallel to the floor.
- 3 - Brace your core, keep your back flat, chest slightly lifted, and let the bar hang directly below your shoulders with your arms fully extended.
- 4 - Pull the barbell toward your lower ribs or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
- 5 - Pause briefly at the top while keeping your torso still and avoiding any jerking or excessive lower-back movement.
- 6 - Lower the barbell under control until your arms are fully extended again.
- 7 - Repeat for the desired number of repetitions while maintaining a strong hip hinge and neutral spine.
