SEQD EXERCISE GUIDE
How to do the
Bent-Over Barbell Row.
Bent-Over Barbell Row is a strength-training movement for lats, mid-back, rear delts and biceps.
MUSCLESLats, mid-back, rear delts and biceps
EQUIPMENTBarbell
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Bent-Over Barbell Row technique.
Use a load and range you can control consistently.
- Stand with the bar in front of you and hinge at the hips into a stable bent-over position.
- Brace the trunk and keep the bar close to the legs.
- Row the bar toward the lower ribs or upper abdomen by driving the elbows back.
- Keep the torso angle reasonably consistent through the rep.
- Lower the bar under control until the arms are long.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Lats, mid-back, rear delts and biceps.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Standing more upright on every rep
- Using excessive hip drive to launch the bar
- Rounding the back as fatigue builds
- Letting the bar drift far away from the body
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- One-Arm Dumbbell Row
- Seated Cable Row
- Chest-Supported Row
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.