Bent-Over Barbell Row

Hinge to about 45 degrees with a flat back and pull the bar to the lower ribs, elbows along the body.

How to do it

Setup

Hinge to about 45°, back flat, bar hanging under the shoulders; knees soft.

Steps

Pull the bar to the lower ribs.
Keep the torso angle frozen – only the arms and blades move.
Lower to long arms with control.

Common mistakes

Standing up with every rep: the hinge is the exercise; hold the angle. Yanking with the lower back: if the torso bounces, drop weight. Elbows flaring wide: keep them tracking along the ribs.

Breathing

Exhale on the pull, inhale lowering.

Guides

How to Build Muscle: The Beginner's Guide to Training in the Gym

Two or three full-body sessions a week, a few hard sets per muscle, a little more weight over time, and enough protein to rebuild. The whole method in one guide, with the program to start and your first 12 weeks laid out.

September 29, 2026 · 9 min read

How to Build a Bigger Back: Exercises for Width and Thickness

About 10 to 20 hard sets a week, split between pull-ups or pulldowns for width and rows for thickness. The back's muscles, six exercises with a cue for each, and a two-session plan.

September 30, 2026 · 8 min read