Eccentryx / Exercise Atlas / pull
Barbell bent-over row
Hip hinge ~45°, bar below knee, pull to lower ribcage, elbows track back.
Muscles
- Primary
- mid back
- Supporting
- lats, biceps, rear delts
Mechanics
- Pattern
- horizontal pull
- Equipment
- barbell
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Mid-back and rear delts contract at the top; lats stretch at the bottom.
- Progression
- Add load when all reps land with full retraction; pause at the top.
- Regression
- Dumbbell row or supported chest row if lower back fatigues before lats.
Watch for
- Torso rising on every rep — using legs instead of back
- Bar drifting to the waist — shifts to lats only
- Jerking the bar up instead of rowing it
Substitutions
- Seated cable row
- T-bar row
- DB row