Top Bodybuilder’s Favorite Types of Bent-Over Row (and How to Do Them with Proper Form)

Step 2: The Ascent

Start the pull by extending your legs (raising your hips) to “pop” the weight off the floor, and then start pulling your elbows toward the ceiling to keep it moving upward. Ensure your shoulders rise with your hips and your back maintains its flat, neutral position.

Once you’ve got the weight moving, just keep pulling the weight until the barbell makes contact with the bottom of your rib cage. The bar should move up your shins, and once it reaches knee height your legs should be straight enough that the bar can easily pass over your knees.

Throughout the entire movement, you want to keep your head in its neutral position in line with your spine, your lower-back slightly arched, and your core tight.

Also, try to keep the bar on as vertically straight of a path as possible because any deviations are just going to slow you down and make it harder to maintain good form. In other words, the bar shouldn’t move noticeably toward or away from you.

Here’s how this movement looks:

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