The Barbell Bent Over Row is an upper body exercise that primarily targets the middle back, but also works the biceps, lats and shoulders. This is a compound exercise which is well suited to beginner lifters.
- You can use an underhand or overhand grip.
- Grip a barbell with your hands just wider than shoulder width apart and deadlift it up. Push your hips back, bending your legs slightly at the knees. Your chest should be up, abs tensed and your lower back flat.
- Pull the bar to your stomach in a smooth motion by squeezing your shoulder blades back and bending your arms at the elbows.