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Bent-over Barbell Row

Target Muscles

Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Biceps, Fore-arms.

Starting Position

  • Place the bar on the floor in front of you.
  • Stand with your feet parallel and shoulder­width apart.
  • Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
  • Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.

The Movement

  • Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage.
  • Hold this position for a count of one; then slowly lower the bar to the starting position.


  • As you pull the bar up, squeeze your shoulderblades together and keep your elbows directly above your hands.
  • Keep your back flat throughout the movement - do not round your back or you risk injury.
  • Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.

Exercises for your Back Workouts.

Lat Pull-down.


One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.

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