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The Bent Over Row is a classic compound back exercise that targets multiple muscles in your upper and middle back. Here’s a full breakdown 👇

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🏋️‍♂️ Muscles Worked
• Primary: Latissimus dorsi (lats), rhomboids, trapezius
• Secondary: Rear delts, biceps, forearms, lower back, core

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🔥 How to Do a Barbell Bent Over Row (Step-by-Step)
1. Setup:
• Stand with feet shoulder-width apart.
• Grip the barbell slightly wider than shoulder-width (overhand or underhand grip).
• Bend your knees slightly and hinge forward at your hips until your torso is about 45° to the floor.
• Keep your back straight and core tight.
2. Row:
• Pull the barbell towards your lower ribs or upper waist.
• Squeeze your shoulder blades together at the top.
3. Lower:
• Slowly lower the bar back down with control — arms fully extended.
• Keep tension in your lats throughout.

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⚠️ Form Tips
• Don’t round your lower back — keep it neutral.
• Avoid jerking or using momentum.
• Keep the bar close to your body.
• Engage your core to protect your spine.

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💪 Variations
• Dumbbell Bent Over Row: One or both arms for greater control.
• T-Bar Row: For heavier loads and more stability.
• Underhand Grip Row: Emphasizes biceps and lower lats.
• Pendlay Row: Explosive version where barbell starts from the floor each rep.