Bent Over Two-Arm Long Bar Row
Trains the Rhomboids and Middle Trapezius.
- Equipment
- A barbell
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Wedge one end of a barbell into a corner or a landmine sleeve and load the other end.
- Stand over the bar facing the loaded end, feet either side of it.
- Hinge forward from the hips with a flat back and take the bar behind the plates with both hands, or with a V-handle under it.
- Let the arms hang straight, then pull the bar to your stomach by driving the elbows back.
- Squeeze where the shoulder blades come together.
- Lower under control until the arms are straight again.
Common mistakes
- Standing up as you pull. The bar's arc rises anyway because it pivots at the far end; adding a stand-up on top means the hips are lifting it.
- Wedging the bar against something that can slide. A bar leaving a corner mid-set takes the load somewhere nobody planned for, and a proper sleeve or a corner that cannot slip is part of the setup.
- Loading it by plate count. A bar pivoting at one end carries only part of its load at your hands, so the number on the end is not the number you are rowing.
- Rounding the back to reach the bar at the bottom. The range ends where the flat back ends; a bar that will not reach with a flat back is a bar being lowered too far.