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Bent-Over Long Bar Row

Free Weights / Intermediate
  • Middle Back
  • Biceps
  • Lats
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How to do the Bent-Over Long Bar Row - Learn Proper Bent-Over Long Bar Row Form

  1. Step 1: Place weight on one end only of an Olympic barbell. The other end should be placed in the corner of two walls or placed on the floor and weighed down with a heavy object to prevent the barbell from sliding forward.
  2. Step 2: Lean forward until your torso is parallel to the floor. Be sure to bend your knees slightly.
  3. Step 3: Grasp the bar with both arms immediately behind the plates on the side where the weight was placed while keeping the other hand on your knee. This is the starting position.
  4. Step 4: Using your elbows, pull the bar straight up until the plates come into contact with your lower chest. Squeeze your back muscles as you do so. Stop and hold for a second at the top of the movement. Exhale as you pull up on the weight.
  5. Step 5: Lower the bar down slowly to the starting position. The plates should not be allowed to touch the floor.
  6. Step 6: Repeat for the number of reps in your exercise routine.

Bent-Over Long Bar Row Tips

  1. Tip 1: Use a double handle cable or a stirrup by hooking it under the end of the bar.
  2. Tip 2: Use small plates (25 lb.) as opposed to larger (35-45 lb.) ones.

Bent-Over Long Bar Row Records and Bent-Over Long Bar Row Statistics from Site Users

Bent-Over Long Bar Row - Similar Exercises

ExercisePrimary MuscleDifficulty
Default Middle BackIntermediate
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Bent Over Long Bar Row Workout Programs (Workout Plans that use the Bent-Over Long Bar Row)

Workout PlanDifficulty
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Bent Over Long Bar Row Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Biceps blue Lats blue Middleback orange

Bent Over Long Bar Row Equipment

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Bent Over Long Bar Row Training Details

The bent-over long bar row is a free weights exercise that primarily targets the middle back and to a lesser degree also targets the biceps and lats.

The only bent-over long bar row equipment that you really need is the following: barbell. There are however many different bent-over long bar row variations that you can try out that may require different types of bent-over long bar row equipment or maye even require no equipment at all.

Learning proper bent-over long bar row form is easy with the step by step bent-over long bar row instructions, bent-over long bar row tips, and the instructional bent-over long bar row technique video on this page. The bent-over long bar row is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the bent-over long bar row video, learn how to do the bent-over long bar row, and then be sure and browse through the bent-over long bar row workouts on our workout plans page!

Bent Over Long Bar Row Sports


Bent Over Long Bar Row Force Type: Pull
Bent Over Long Bar Row Mechanics Type: Compound
Bent Over Long Bar Row Other Names: Bent Over Long Bar Rows,

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