Bent-Over Barbell Row

A compound pulling movement that targets the upper and middle back.

How to do it

1. Hinge at the hips with a slight knee bend.
2. Grip the bar slightly wider than shoulder-width.
3. Pull the bar to your lower chest, squeezing your shoulder blades.
4. Lower the bar under control.
5. Repeat.

Tips

• Keep your torso at roughly 45 degrees.
• Do not use momentum to swing the weight.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid