Back
Barbell Row
Bent-Over Barbell Row
Video
Execution (step by step)
1
Bent-over position -- torso 45-60 degrees to the ground.
2
Overhand grip, slightly wider than shoulder width.
3
Pull the bar to your navel, elbows tight to your body.
4
Squeeze your shoulder blades together at the top.
5
Lower the bar in a controlled manner -- full extension.
Muscles
Primary
latsrhomboidsmiddle traps
Supporting
bicepsrear delts
Programming
| Strength | 4-5 sets x 4-6 reps |
| Hypertrophy | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 12-20 reps |
Alternatives
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