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Bent-Over Barbell Row

LatsUpper backRear deltsBicepsBarbell
Perfect formReference

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Film 2–3 reps from the side. Max 60 seconds.

MP4 or MOV, up to 60 s and 100 MB. Your video never leaves your phone.

How to film

Angle
side on
Height
Waist height
Distance
2.5–3 m away
  • Film straight from the side so torso angle can be measured
  • Head to feet in frame, including the bar
  • Film at least 3 reps
  • Good light, fitted clothing, nobody else in shot

Key points

Setup

  1. 1Feet hip width, soft knees
  2. 2Hinge at the hips until the torso is about 15–30° above horizontal
  3. 3Overhand grip just outside the knees, neutral neck

Execution

  1. 1Pull the bar to the lower ribs / belly button
  2. 2Drive the elbows back, squeeze the shoulder blades
  3. 3Torso angle stays fixed: no standing up to lift the bar
  4. 4Lower under control to straight arms

Common faults

  • Using momentum

    Torso jerks upward to swing the bar up.

  • Standing too upright

    Torso too high, turning it into a shrug.

  • Neck hyperextended

    Looking up into the mirror.

  • Rounded back

    Upper back loses its position.