A compound back exercise that targets the latissimus dorsi and rhomboids through a bent-over position, engaging the entire posterior chain for strength and stability.
Stand with feet shoulder-width apart, holding barbell with overhand grip. Hinge at hips to lean forward, keeping back straight. Pull barbell toward lower chest by retracting shoulder blades and bending elbows. Lower with control and repeat.
Stand with feet shoulder-width apart, holding barbell with overhand grip, hinged forward at hips with straight back.
Return to starting position with arms fully extended, maintaining bent-over posture and straight back alignment.
Keep back straight, pull elbows back, squeeze shoulder blades, maintain hip hinge, control the descent
Rounding back, using momentum, incomplete shoulder retraction, poor hip hinge, bar path deviation
Increase weight gradually, add pause at top, perform single-arm variation, use resistance bands
Use lighter weight, perform seated variation, use dumbbells, reduce range of motion
Maintain proper form to avoid lower back strain. Keep back straight throughout the movement. Stop if you experience back pain or discomfort.