barbell bent over row

Upper back

• Target muscles: back, arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Bend forward at the hips while keeping your back straight and chest up.
3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.

Swap it for

• Bent-Knee Inverted Row
• inverted row
• inverted row v. 2
• inverted row with straps
• dumbbell bent over row
• barbell one arm bent over row

Harder

• kettlebell alternating renegade row

Easier

• bodyweight squatting row (with towel)
• Standing Narrow-Grip Row
• Standing Row
• Standing Towel Row