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Bent Over Barbell Row

Primary muscle group: Lower Back, Middle Back / Lats
Equipment: Barbell / EZ-Bar

Warning: If you suffer from lower back problems, this exercise is not recommended.
Always keep your back straight throughout this exercise.


  1. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your kness slightly bent.
  2. Bend forward at your waist and grip the barbell with an overhand grip.
  3. Keep your back straight and nearly parallel to the floor.
  4. Keep your head and neck straight. This is the start position.
  5. Without moving your torso, exhale and lift the barbell up towards you.
  6. Keep your elbows close in to your bodyand use your forearms to support the weight.
  7. At the top of the movement, hold for a count of one and sqyeeze your back muscles.
  8. Return to the start position inhaling as you do so.

Note: This exercise can be performed using an underhand grip to engage the triceps also.

Related exercises

Try these other exercises targeting the same primary muscle group:

Rack Pulls Barbell Deadlift Back Extensions / Hyperextensions Dumbbell Deadlift Turkish Get Up
Bent Over Barbell Row

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