Strength / Barbell
A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.
Barbell
intermediate
compound
Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.
Row the bar up toward your upper chest with the elbows flaring out to the sides.
Pause and squeeze the rear delts and upper back at the top.
Lower the bar under control and repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
