Barbell Bent-Over Row (Near-Horizontal Torso)
A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.
- Body part
- Back: all exercises
- Movement
- Pull: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Latissimus Dorsi, Primary, 85%
- Middle Trapezius, Primary, 85%
- Teres Major, Secondary, 50%
- Biceps Long Head, Secondary, 50%
- Biceps Short Head, Secondary, 50%
- Rear Deltoid, Secondary, 50%
How to perform
Stand with the barbell in your hands and set a stable stance with softly bent knees.
Hinge at the hips until your torso is near horizontal, as demonstrated, and keep it steady.
Pull the bar toward your torso by bending the elbows without lifting the trunk to start the rep.
Lower the bar with control and repeat while maintaining the same torso position.
Tips
Keep the torso angle steady throughout the set.
Choose a load that lets you row without swinging the bar or rounding the lower back.
Common mistakes
Raising the torso to move the bar instead of rowing from a stable hinge.
Rounding the lower back or jerking the weight.
Related exercises
Variations · 1
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