Muscle
Back
BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL
Back Focus
Barbell Bent Over Row
Coach Notes
Coach Take
Heavy row that builds back thickness, grip, and discipline.
Make It Easier
Chest-Supported Row
Level It Up
Paused Bent Over Row
Build Size
4 x 6-10, rest 90-150s
5 X 4 6 Rest 2
30-3:00
Attribute Breakdown
Equipment
Barbell
BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL
Movement
Pull
PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
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