APEX ZONE

Exercises · Strength

Bent Over Two-Arm Long Bar Row

Barbell Middle Back

The Bent Over Two-Arm Long Bar Row is a strength movement that targets your middle back. Here's how to do it with clean form.

How to do the Bent Over Two-Arm Long Bar Row

  1. Anchor one end of the barbell, straddle the free end, and hinge at the hips with a flat back.
  2. Grip just behind the plates with both hands and row toward your hips, driving elbows back.
  3. Brace hard — the offset load will try to twist your torso, so resist it actively.
  4. Control the descent to full arm extension before the next rep.

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More Middle Back exercises

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