BackBarbellintermediate
Barbell bent-over row
Secondary: Biceps, Hamstrings
Strength
4–6
reps · long rest
Hypertrophy
6–10
reps · 60–90s rest
Endurance
10–12
reps · short rest
Form cues
- Hinge to a strong position, back flat, bar hanging under the shoulders.
- Row to the lower ribs / upper abs.
- Lower under control; do not bounce off the floor unless doing Pendlay rows.
Common mistakes
- Standing too upright
- Yanking with the lower back
- Rounded lumbar spine