horizontal pull
Barbell Bent-Over Row
back · biceps · rear delts
barbell · intermediate
How to do it
- 1Hinge at the hips until your torso is around 45 degrees, back flat.
- 2Row the bar to your lower ribs, then lower under control.
What to think about
- Lead with your elbows.
- Keep your neck in line with your spine.
What usually goes wrong
- Standing up as the weight gets heavy.
- Rounding the lower back.
Worth knowing
- Reduce the load if you cannot hold a flat back for the whole set.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
- Free weights carried over the head or trunk need a spotter or a catch mechanism, and equipment needs checking before it is loaded.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.