Bent Over Two-Arm Long Bar Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent Over Two-Arm Long Bar Row is a compound back exercise that primarily targets the traps while also engaging the lats as secondary muscles. Performed with a barbell, it involves bending forward at the hips with a slight knee bend, gripping the bar, and pulling it toward the lower chest while keeping the elbows close to the body. This movement emphasizes upper back strength and muscle activation, requiring control and a full range of motion to maximize engagement of the traps and lats, making it effective for building thickness and definition in the upper back.
How to Perform
Secure a weight plate on one end of an Olympic barbell. Position the other end against a sturdy corner or anchor it with a heavy object on the floor to prevent sliding.
Hinge at the hips and lean your torso forward until it is nearly parallel to the ground, keeping a slight bend in your knees for stability.
Grip the bar just behind the weight plate with the hand on the weighted side, and place your free hand on your knee for support. This is your starting stance.
Pull the bar toward your lower chest, keeping your elbows tucked close to your body to maximize engagement of the traps and lats. Squeeze your upper back at the top and hold for a brief moment. Exhale as you lift. Using a stirrup or cable handle under the bar can provide a more secure grip.
Slowly lower the bar back toward the floor while maintaining tension in your lats, avoiding letting the weight plates rest on the ground to preserve continuous muscle activation.
Opt for smaller weight plates, such as 25-lb ones, to allow a greater range of motion and better control, rather than heavier plates that limit movement.
Repeat the movement for the desired number of repetitions, maintaining proper form and controlled breathing throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back straight and avoid rounding your spine to prevent injury.
Focus on pulling with your back muscles rather than relying on your arms.
Maintain a controlled tempo, avoiding jerky or swinging motions.
Keep your elbows close to your body to maximize trap and lat activation.
Use a weight that allows full range of motion without compromising form.
Engage your core throughout the movement to support your lower back.
Avoid letting the plates touch the floor to maintain tension on the muscles.
Squeeze your traps and upper back at the top of the lift for maximum contraction.
Breathe out while lifting and inhale while lowering for proper breathing rhythm.
Consider using smaller plates to allow a deeper stretch and better range of motion.
How Not to Perform
Do not round or arch your back excessively while bending over.
Do not use momentum or swing the bar to lift the weight.
Do not flare your elbows out, which reduces trap and lat engagement.
Do not lift a weight that is too heavy to control properly.
Do not let the plates rest on the floor between repetitions.
Do not bend your knees too much, which shifts focus away from the back.
Do not pull the bar with your arms only, neglecting back muscle activation.
Do not hold your breath; maintain proper breathing throughout the exercise.
Do not hunch your shoulders forward, which decreases upper back engagement.
Do not rush the movement; maintain a slow and controlled tempo.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
