How to Do the Perfect Barbell Bent Over Row (Complete Guide)

Perfect Barbell Bent Over Row Technique

The barbell bent over row is the cornerstone of back development, targeting your lats, rhomboids, and middle traps while engaging your entire posterior chain. ChAIron's AI coaching ensures every rep builds strength with perfect form.

Step-by-Step Form Guide

Setup Position:Stand with feet hip-width apart, holding barbell with overhand grip slightly wider than shoulders
Hip Hinge:Push hips back and lean forward, maintaining straight back with chest up
Row Movement:Pull barbell to lower chest, driving elbows back and squeezing shoulder blades together
Lower Control:Slowly lower barbell with control, maintaining bent-over position throughout

Common Mistakes to Avoid

Rounding the back during movement
Using too much weight and compromising form
Standing up too much between reps
Pulling with arms instead of back muscles
Not maintaining hip hinge position

AI Coaching Benefits

Back position and spinal alignment
Hip hinge angle optimization
Pulling pattern and muscle engagement
Rep counting and tempo guidance
Progressive overload recommendations

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