Bent Over Two-Arm Long Bar Row

What it is

This compound pulling movement targets your middle back muscles, along with your biceps and latissimus dorsi. You will use a barbell anchored at one end, bending forward to pull the weight towards your lower chest. This exercise is excellent for building significant back thickness and strength.

Technique tips

• Maintain a torso almost parallel to the floor with knees slightly bent.
• Keep your elbows tucked close to your body as you pull upwards.
• Squeeze your middle back muscles at the top of each repetition.
• Breathe out as you lift the barbell and inhale as you lower it.
• Prevent the weight plates from touching the floor at the bottom.
• Use smaller plates for a fuller and more effective range of motion.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.