Barbell Bent-Over Row
A bilateral barbell row performed while holding a fixed hip hinge.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal pull
- Modality
- Strength
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Stand with feet about hip-width and hold the bar just outside your legs.
- Hinge at the hips, soften the knees, and brace with the bar below your shoulders.
Do the rep
- Pull your elbows back and bring the bar toward your lower ribs.
- Lower the bar until your arms are straight without changing your torso angle.
What counts as a rep
A rep counts when the bar touches the lower ribs without a torso shift and the arms return to straight.
One rep starts with straight arms, touches the bar to the lower ribs without changing torso angle, and ends at straight arms.
Breathing
Breathe in and brace before the pull; exhale after the bar returns.
Cues
- Keep the torso still.
- Pull elbows behind you.
- Keep the bar close.
Common mistakes
Raising the torso
What you seeThe chest lifts as the bar moves up.
FixUse less load and hold the same hinge angle.
A fixed torso keeps the load on the horizontal pulling pattern.
Rounding the back
What you seeThe upper or lower back loses its set position.
FixReset the brace and shorten the range if needed.
A set back keeps the bar path stable under load.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the torso angle or back position changes under the load.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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