Library
Intermediate
strength
Barbell Bent-Over Row
Horizontal pull for mid-back thickness and posterior chain stability.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Backprimary
100%Armssecondary
45%Coresecondary
45%BackArmsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hinge at the hips to ~45 degrees with a soft knee bend.
02
Position 2
Grip the bar slightly wider than shoulder width.
03
Position 3
Pull the bar to the lower ribcage, elbows close.
04
Position 4
Lower under control without rounding the lumbar spine.
Coach cues
- · Brace as if preparing for a deadlift.
- · Keep the neck neutral.