Back

Bent-Over Row

A compound exercise that targets multiple back muscles.

A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

Body Part: Back
Level: Intermediate
Muscles: Lats
Rhomboids
Traps
Modality: Compound
Direction: Pull
Equipment: Barbell
Dumbbells
Goal: Strength
,
Hypertrophy

How to do:

1. Stand with your feet shoulder-width apart, holding a barbell or dumbbells. 2. Hinge at your hips, keeping your back straight, until your torso is almost parallel to the floor. 3. Let the weights hang directly in front of you, arms fully extended. 4. Pull the weights towards your lower chest by squeezing your shoulder blades together. 5. Lower the weights back down in a controlled manner. 6. Repeat for 8-12 reps per set. 7. Complete 3-4 sets total.

Tips:

- Keep your back flat and avoid rounding your spine. - Engage your core throughout the exercise. - Avoid jerking the weights; use a controlled motion. - Use a weight that allows you to maintain proper form.