Barbell Row-Bent

Setup & Positioning

"Stand with your feet about hip-width apart and the barbell over your midfoot. Bend at the hips while keeping a slight bend in your knees, lowering your torso until it’s roughly parallel to the ground. Grip the bar with hands just outside shoulder-width, palms facing you (overhand grip). Keep your spine neutral, core braced, and shoulders pulled back."

Key point: “Your torso should stay still—don’t turn the row into a shrug or a standing lean-back.”

Execution

"Pull the bar toward your lower ribcage by driving your elbows straight back. Keep the bar close to your body and your wrists straight. Pause briefly at the top, then lower the bar under control until your arms are fully extended."

Where You Should Feel It

• Lats and middle back pulling the weight
• Rear delts and traps stabilizing the movement
• Core muscles bracing to hold torso position

Where You Shouldn’t Feel It

• Lower back pain from rounding or overarching
• Neck strain from craning upward
• Wrist discomfort from over-bending

Breathing

"Exhale as you row the bar up, inhale as you lower it down."

Common Mistakes to Avoid

1. Rounding the back – Keep your spine neutral from start to finish.
2. Using momentum – Avoid jerking or bouncing the weight.
3. Standing up during the row – Maintain a fixed torso angle.
4. Pulling with the arms only – Lead the movement with your elbows.