A bent-over barbell pull that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a standard barbell row focused on the lats.
Stand with your feet about shoulder-width apart and hold the barbell with an overhand grip.
Bend your knees slightly and hinge at the hips until your torso is close to horizontal. Keep your back and neck in a neutral position.
Let the bar hang below your shoulders with your arms extended. Brace your trunk and keep the torso position steady.
Pull the bar toward your chest while directing your elbows outward, away from your sides. Do not lift your torso to finish the pull.
Lower the bar under control until your arms are extended again, then repeat without changing your stance or torso angle.
Choose a grip that allows your elbows to travel outward without bending your wrists.
Keep the elbows moving away from the torso; tucking them against your sides changes the intended row variation.
Use a load you can move without swinging the bar or lifting your chest.
Keep your neck in line with your back and avoid shrugging your shoulders toward your ears.
Control both the pull and the return, keeping the torso steady throughout.
Pulling with the elbows tucked against the torso instead of following the outward elbow path.
Raising the torso or using leg drive to move the bar.
Shrugging the shoulders toward the ears.
Bending the wrists or dropping the bar quickly during the return.
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