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Bent-over row
BackIntermediate
3D anatomy atlas — activated muscles
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Rhomboids· HighLatissimus dorsi· HighTrapezius· HighTeres major· MediumBiceps brachii· MediumErector spinae· Medium
Barbell row for mid back.
Target muscle
RhomboidsLatissimus dorsiTrapeziusTeres majorBiceps brachiiErector spinae
Equipment needed
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Step-by-step guide
- 1Stand hip-width, hinge at the hips to ~45°, back flat, holding the barbell.
- 2Brace the core and shoulder blades, eyes on the floor slightly ahead.
- 3Pull the bar to the lower belly/navel by driving the elbows back, squeezing the mid-back.
- 4Lower under control until the arms are nearly straight, keeping the torso angle fixed.
Safety notes
Giữ lưng phẳng tuyệt đối — đây là bài rủi ro cao cho thắt lưng.
Không dùng lưng dưới giật người lên để kéo tạ.
Không ngẩng cổ quá cao; cổ thẳng hàng cột sống.
Người yếu lưng dưới nên chọn chest-supported row thay thế.
Correct form tips
- Keep the back perfectly flat throughout.
- Pull with the elbows and squeeze the blades, don't jerk with the arms.
- Keep the neck neutral, don't crane the head up.
Mistakes to avoid (injury risk)
- Rounding the back → spine injury risk.
- Standing up as you pull (using momentum) → loses effectiveness.
- Pulling the bar too high to the chest → wrong target muscles.