How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Barbell Row
Horizontal pull that builds the back you actually see in a T-shirt.
Back · Biceps · Barbell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To: Bent Over Row
ScottHermanFitness
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–4 × 6–10.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Hinge to ~45°, bar hangs, row to the hip-line.
Cues
- Elbows 45°
- Don’t yank with the lumbar
- Pause a beat
Common mistakes
- Standing up as the weight climbs
- Kipping
- Neck crank
Home swap
One-arm dumbbell row
