How to do: Bent Over Barbell Row

Middle Backbeginnerbarbell

Bent Over Barbell Row — starting position — Start position

Bent Over Barbell Row — finishing position — Finish position

Step-by-step instructions

1Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
3Then inhale and slowly lower the barbell back to the starting position.
4Repeat for the recommended amount of repetitions.

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More Middle Back exercises

Alternating Kettlebell Row Alternating Renegade Row Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row With Palms In

Photos & base instructions from the open-source Free Exercise DB (public domain).