Bent Over Two-Arm Long Bar Row

Starting position:

Choose an appropriate weight matching your fitness level. Take a stance with your barbell placed in the middle between your feet. Your stance is a little wider than your shoulders. Grab the bar with both hands, closer to the weight. Bend your knees slightly and bend over only as far that you can still preserve a straightened back while avoiding straining your lower or upper back and keeping your pelvis in a neutral position.  

Exercise:

Flex your elbows, use scapular retraction to pull the barbell up from the starting position. Pull the bar straight up with your elbows in until the plates touch your lower chest. Breathe out as you go up and breathe in as you go back to the starting position. Repeat as required.

Note:

Maintain the right posture, while avoiding straining your lower or upper back.

When you bend over, make sure the angle between femur and torso is around 90 degrees in both hips.

Your knees should not exceed the line of your toes.

Avoid uncontrolled sideways motion of your elbow.

Make sure you eliminate using your upper trapezius muscles.

Recommendation:

It is best to perform the exercise in front of the mirror and watch yourself sideways to check for the right technique.

Choose an appropriate weight matching your fitness level; i.e., start with lighter weight to master the technique well.

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Bent over two-arm long bar row can be done either holding the bar or using v-bar attachment under the bar.

Keep the knees bent, back straight and squeeze the shoulder blades together at the end of the pulling motion.

Hold the barbell as close to your knees as possible, if you grab it closer to weighted plate(s) you can injure your lower back. Even with correct technique, this is an exercise not to be taken lightly. If you have lower back issues you may prefer seated cable rows instead.