The Barbell Bent Over Row is a classic compound pulling exercise that builds strength and thickness in the upper and mid-back. It targets the lats, traps, rhomboids, rear deltoids, biceps, and core. Performed with a hinged torso, it demands strict posture and control—making it ideal for advanced lifters focused on back development and pulling power.

Instruction:

• Stand with feet shoulder-width apart and grip the barbell with a pronated grip.

• Hinge at the hips until your torso is nearly parallel to the ground.

• Pull the barbell toward your lower chest by retracting your shoulder blades and bending your elbows.

• Pause briefly at the top, then lower the bar with control.

• Maintain a neutral spine and tight core throughout the movement.