Bent-over barbell row

A lower back angle is better for this exercise. You might try using a supinated grip, which more effectively targets the outer part of the lats. However, avoid gripping too wide beyond shoulder width.

Nuances and Mistakes

1. This is an excellent exercise for targeting the lats, provided it is performed correctly. However, about 50% of people do it incorrectly.

2. The most common mistakes are having a rounded back and an insufficient torso angle. The torso should be close to parallel to the floor, ideally at about 70 – 80 degrees, not 40 – 50 as many believe. Your legs should be bent.

3. The barbell should only move vertically, up and down. It should not swing forward or backward. If you are in the correct position and pulling strictly upwards, the bar should arrive around the belly button area (mid-abdomen).

4. Whether to use a pronated or supinated grip is up to personal preference. Personally, I find that I feel my back better with a supinated grip. This grip allows you to keep your elbows closer to your torso, which facilitates greater contraction of the lat muscles.

5. During the execution of this exercise, not only your arms should move but also your shoulder blades. As you lift the barbell, squeeze your shoulder blades together while expanding your chest. When lowering the bar, drop your shoulders and slightly hunch your back. This technique is essential for better contraction/stretching of the back muscles.

6. It is also convenient to perform this exercise with a supinated grip using a curved barbell. This is arguably even more comfortable than using a straight barbell.