Back · Intermediate

Barbell Bent-Over Row

Upper Back · also Lats, Biceps, Lower Back

Equipment: Barbell

How to do it

• Grip the bar overhand, hands just wider than shoulders
• Soften your knees and hinge to about 45 degrees, back flat
• Let the bar hang below your shoulders, arms long
• Row the bar to your lower ribs, driving elbows back
• Lower slowly to full reach without moving your torso

Common mistake

✕ ROUNDING THE BACK → ✓ FLAT BACK, CHEST PROUD

Starting point: 4 sets × 8–10 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nsca.com, sussex.ac.uk.