Barbell row

A heavy bent-over row for a thick, strong back.

Works

Lats, Rear shoulders, Upper back, Biceps, Core

Equipment

Barbell

How to do it

1. 1Stand with your feet shoulder-width apart and your knees slightly bent.
2. 2Lean forward at the hip joints to an angle of about 45–60 degrees, keeping your back straight.
3. 3Grasp the bar with an overhand grip (palms facing toward your body), slightly wider than shoulder-width apart.
4. 4Pull the lever smoothly toward the lower part of your chest or abdomen, leading the movement with your elbows.
5. 5Lower the barbell slowly and in a controlled manner back to the starting position, without releasing the tension in your back and core.